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
4x the following /fins (emphasis underwater kicks)
3 x 25's kick @ :30
1 x 75 swim/build @ 1:15
easy 50 kick/swim
Main #1
2x the following w/no break between rounds
3 x 200's @ 3:00 descent 1-3 (#3 at about 1000 race pace)
easy 50 kick/swim
Main #2
2x the following w/no break between rounds
3 x 100's @ 1:30 descend 1-3 (#3 at about 500 race pace
2 x 25's @ :30 swim/max effort
1 x 50 @ 1:00 swim/choice @ 200 race pace
easy 50 kick/swim
200 dolphin kick for time w/board/no fins (one arm stroke max into walls, OK to do flip turns)
Wednesday at MAC
SCY
5 minute choice warm-up
4x the following /fins (emphasis underwater kicks)
3 x 25's kick @ :30
1 x 75 swim/build @ 1:15
easy 50 kick/swim
Main #1
2x the following w/no break between rounds
3 x 200's @ 3:00 descent 1-3 (#3 at about 1000 race pace)
easy 50 kick/swim
Main #2
2x the following w/no break between rounds
3 x 100's @ 1:30 descend 1-3 (#3 at about 500 race pace
2 x 25's @ :30 swim/max effort
1 x 50 @ 1:00 swim/choice @ 200 race pace
easy 50 kick/swim
200 dolphin kick for time w/board/no fins (one arm stroke max into walls, OK to do flip turns)
