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
4 x 25's kick @ :30 (no fins)
2 x 50's @ 1:00 = #1 fly/back, #2 *** free (fast into and out of turn
4 x 100's @ 1:20 descent 1-4
1 x 200IM (fast in and out if turns)
Main #1
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 200's @ 2:45 descend 1-4
4 x 50's @ :45 moderate effort
4 x 200's @ 2:30 best average
Main #2
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 100's @ 1:20 descend 1-4
4 x 50's @ :45 moderate effort
4 x 100's @ 1:10 best average
Main #3
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 50's @ :40 descend 1-4
4 x 50's @ :45 moderate effort
4 x 50's @ :35 best average
Wednesday at MAC
SCY
4 x 25's kick @ :30 (no fins)
2 x 50's @ 1:00 = #1 fly/back, #2 *** free (fast into and out of turn
4 x 100's @ 1:20 descent 1-4
1 x 200IM (fast in and out if turns)
Main #1
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 200's @ 2:45 descend 1-4
4 x 50's @ :45 moderate effort
4 x 200's @ 2:30 best average
Main #2
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 100's @ 1:20 descend 1-4
4 x 50's @ :45 moderate effort
4 x 100's @ 1:10 best average
Main #3
4 x 50's @ 1:00 cruise (choice of stroke and/or kick)
4 x 50's @ :40 descend 1-4
4 x 50's @ :45 moderate effort
4 x 50's @ :35 best average
