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
10 minute choice warm-up
4 x 100's free @ 1:30 (25 build/75 swim on each 100)
1 x 400 (25 fly build, 75 smooth free)
R1:00
6 x 100's free odds free @ 1:30, evens 25 fly build/75 free @ 1:30
1 x 400 pull, negative split
R1:00
8 x 100's free odds free @ 1:20, evens 25 fly build/75 free @1:30
1 x 400 kick, strong effort
R1:00
10 x 100's @ 1:15 best average...animal option was 1:10 and OK to wear fins and/or paddles
R2:00
10 x 25's fast @ :20 w/ fins and paddles
Wednesday at MAC
SCY
10 minute choice warm-up
4 x 100's free @ 1:30 (25 build/75 swim on each 100)
1 x 400 (25 fly build, 75 smooth free)
R1:00
6 x 100's free odds free @ 1:30, evens 25 fly build/75 free @ 1:30
1 x 400 pull, negative split
R1:00
8 x 100's free odds free @ 1:20, evens 25 fly build/75 free @1:30
1 x 400 kick, strong effort
R1:00
10 x 100's @ 1:15 best average...animal option was 1:10 and OK to wear fins and/or paddles
R2:00
10 x 25's fast @ :20 w/ fins and paddles
