Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
Tuesday at MAC
SCY
5 minute choice warm
4 x (3 x 50s @ :30) descend 1-3, at least one round of 3 non-free
R:60
4 x 50's far kick on :50
R:60
3 x 200's w/buoy only on R:10, active recovery, moderate descend
12 x 25's kick (no fins) on R:10
R:60
4 x 50's all out from a dive @ 3:00
R:60
3 x 200s w/paddles only @ R:10, active recovery, moderate descend
12 x 25s @ R:10 odds scull or drill, evens easy swim
R:60
4 x 50's @ :40 strong pace
R:60
1 x 200 swim for time choice of stroke
R:30
1 x 200 fast kick w/fins
R:30
1 x 200 fast swim w/fins and paddles
Tuesday at MAC
SCY
5 minute choice warm
4 x (3 x 50s @ :30) descend 1-3, at least one round of 3 non-free
R:60
4 x 50's far kick on :50
R:60
3 x 200's w/buoy only on R:10, active recovery, moderate descend
12 x 25's kick (no fins) on R:10
R:60
4 x 50's all out from a dive @ 3:00
R:60
3 x 200s w/paddles only @ R:10, active recovery, moderate descend
12 x 25s @ R:10 odds scull or drill, evens easy swim
R:60
4 x 50's @ :40 strong pace
R:60
1 x 200 swim for time choice of stroke
R:30
1 x 200 fast kick w/fins
R:30
1 x 200 fast swim w/fins and paddles
