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
warm-up
4 x (3 x 50's done as one drill, one swim, one kick all @1:00 reverse IM order)
Main #1
3 x (3 x 100's done as two free/build @1:20, one stroke or IM fast transitions @1:40)
Main #2
2 x (3 x 200's)
- Distance group went Rd#1 descending @2:40, Rd#2 @2:30 best average
- IM group went two free @2:40/one IM or stroke @3:00
Main #3
- Distance group = 3 x 300's best average swim w/fins and paddles #1 @4:00, #2 @3:50 #3 @3:40
- IM group = 4 x (3 x 50's = #1 kick @1:00, #2 non-free build @:50, #3 fast free @:40)
Main #4
- "D" group = 500 for time
- IM group = 4 x (3 x 25's = #1 @:30 power kick, #2 @:30 swim/non-free build, #3 swim fast/free @:20
Wednesday at MAC
SCY
warm-up
4 x (3 x 50's done as one drill, one swim, one kick all @1:00 reverse IM order)
Main #1
3 x (3 x 100's done as two free/build @1:20, one stroke or IM fast transitions @1:40)
Main #2
2 x (3 x 200's)
- Distance group went Rd#1 descending @2:40, Rd#2 @2:30 best average
- IM group went two free @2:40/one IM or stroke @3:00
Main #3
- Distance group = 3 x 300's best average swim w/fins and paddles #1 @4:00, #2 @3:50 #3 @3:40
- IM group = 4 x (3 x 50's = #1 kick @1:00, #2 non-free build @:50, #3 fast free @:40)
Main #4
- "D" group = 500 for time
- IM group = 4 x (3 x 25's = #1 @:30 power kick, #2 @:30 swim/non-free build, #3 swim fast/free @:20
