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)
Whoop ass Wednesday at MAC!
5 minute choice warm-up
4 x 200's @ 3:00 descend 1-4
Main #1
6 x (2 x 50's active recovery @ :45, 1 x 100 at 500 race pace @ 1:15)
easy 50
Main #2
6 x (1 x 50's @ 500 race pace @ :50, 1 x 100 active recovery @ 1:20)
easy 50
Main #3
6 x 100's @ 500 race pace @ 1:25
easy 50
Main #4
6 x 50's fast kick w/fins @ :40
6 x 50's fast swim w/fins and paddles @ :40
Whoop ass Wednesday at MAC!
5 minute choice warm-up
4 x 200's @ 3:00 descend 1-4
Main #1
6 x (2 x 50's active recovery @ :45, 1 x 100 at 500 race pace @ 1:15)
easy 50
Main #2
6 x (1 x 50's @ 500 race pace @ :50, 1 x 100 active recovery @ 1:20)
easy 50
Main #3
6 x 100's @ 500 race pace @ 1:25
easy 50
Main #4
6 x 50's fast kick w/fins @ :40
6 x 50's fast swim w/fins and paddles @ :40
