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)
Wednesday at MAC
SCY
5 minute choice warm up
6 x 75's @ 1:20 (50 swim build/25 power kick)
Main #1
4 x 100's @ 1:30 (aerobic/active recovery for entire set)
1 x broken 200 R:10 at each 50
(After each broken 200 regroup lane with no more than 45 seconds extra rest)
3 x 100's @ 1:30
1 x broken 200 R:10 at each 50
2 x 100's @ 1:30
1 x broken 200 R:10 at each 50 (this 200 is stroke or IM)
1 x 100 R:10
1 x 100 easy kick
Main #2 repeat above set in reverse order (start with one x 100 @ 1:30, then broken swim, then two 100s) and do broken 100s with same rest instead of 200s. The last broken 100 is stroke or IM but not the same as the last broken 200
The final round of 4 x 100s is pull @1:20
R1:00
Fast 100 kick w/fins R:10, fast 100 swim with fins and paddles
Wednesday at MAC
SCY
5 minute choice warm up
6 x 75's @ 1:20 (50 swim build/25 power kick)
Main #1
4 x 100's @ 1:30 (aerobic/active recovery for entire set)
1 x broken 200 R:10 at each 50
(After each broken 200 regroup lane with no more than 45 seconds extra rest)
3 x 100's @ 1:30
1 x broken 200 R:10 at each 50
2 x 100's @ 1:30
1 x broken 200 R:10 at each 50 (this 200 is stroke or IM)
1 x 100 R:10
1 x 100 easy kick
Main #2 repeat above set in reverse order (start with one x 100 @ 1:30, then broken swim, then two 100s) and do broken 100s with same rest instead of 200s. The last broken 100 is stroke or IM but not the same as the last broken 200
The final round of 4 x 100s is pull @1:20
R1:00
Fast 100 kick w/fins R:10, fast 100 swim with fins and paddles
