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
5 x 100's @ R:10
#1 = IM drill
#2 = swim/build to 500 pace
#3 = IM swim w/fast transitions
#4 = swim/build to 200 pace
#5 kick
Main #1
10 x 100's swim on base +10 descend 11-5, 6-10 (group one was 1:20) Option "A" do first length non-free
1/2 way out and back easy kick/easy backstroke
Main #2
10 x 100's swim on base (group one was 1:10) Option "A" do first length non-free, option "B" go base -5
1/2 way out and back easy kick/easy backstroke
Main #3
10 x 100's pull on base +5 descend 1-5, 6-10 (group one was 1:15) Option "A" stay on base, Option "B" to go base -5
1/2 way out and back easy kick/easy backstroke
Main #4
5 x 100's swim w/fins and paddles, best average on fastest interval possible...goal to challenge beyond comfort zone knowing they probably would not make all 5..if they missed an interval DO NOT swim the rest straight through doing flip turns, always stop for 1-2 seconds and check time :bow:
Main #5
4 x (4 x 25's) swim/fly as follows:
#1 @ :35 cruise
#2 @ :30 descend 1-4
#3 @ :25 build
#4 @ :20 best average
Sprint group, warmed up, did some 25's, social kick, more 25's, told jokes, mocked the "D" group went early to locker room to monopolize showers and ensure "D" group had to wait! :bitching:
Wednesday at MAC
SCY
5 minute choice warm-up
5 x 100's @ R:10
#1 = IM drill
#2 = swim/build to 500 pace
#3 = IM swim w/fast transitions
#4 = swim/build to 200 pace
#5 kick
Main #1
10 x 100's swim on base +10 descend 11-5, 6-10 (group one was 1:20) Option "A" do first length non-free
1/2 way out and back easy kick/easy backstroke
Main #2
10 x 100's swim on base (group one was 1:10) Option "A" do first length non-free, option "B" go base -5
1/2 way out and back easy kick/easy backstroke
Main #3
10 x 100's pull on base +5 descend 1-5, 6-10 (group one was 1:15) Option "A" stay on base, Option "B" to go base -5
1/2 way out and back easy kick/easy backstroke
Main #4
5 x 100's swim w/fins and paddles, best average on fastest interval possible...goal to challenge beyond comfort zone knowing they probably would not make all 5..if they missed an interval DO NOT swim the rest straight through doing flip turns, always stop for 1-2 seconds and check time :bow:
Main #5
4 x (4 x 25's) swim/fly as follows:
#1 @ :35 cruise
#2 @ :30 descend 1-4
#3 @ :25 build
#4 @ :20 best average
Sprint group, warmed up, did some 25's, social kick, more 25's, told jokes, mocked the "D" group went early to locker room to monopolize showers and ensure "D" group had to wait! :bitching:
