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)
Tuesday at MAC
SCY
10 minute choice warm-up
4x50s desc @1min
2x25s power kick @30
3x50s build @55
2x25s power kick @30
2x50s at 200 race pace on 50
2x25s power kick @30
50 scull
Broken 100 10 seconds at the 25.
400 ez swim, kick or pull
Broken 200, 10 seconds at the 50
4 x 100's ez swim, kick or pull on R:10
Broken 100, 10 seconds at the 25
8x50's @ 1:00 ez swim, kick or pull
*Put on fins*
Broken 100, 10 seconds at the 25
R:10 100 kick for time.
R:10 50 for time
R:10 50 kick for time
R:10 25 swim fast fly on 30 seconds
25 fly kick fast on 30 seconds.
25 fast backstroke swim @:30
25 backstroke kick @:30
25 fast breaststroke swim @:30
25 fast fly kick @:30
25 fast freestyle swim @:30
25 fast flutter kick on stomach
Tuesday at MAC
SCY
10 minute choice warm-up
4x50s desc @1min
2x25s power kick @30
3x50s build @55
2x25s power kick @30
2x50s at 200 race pace on 50
2x25s power kick @30
50 scull
Broken 100 10 seconds at the 25.
400 ez swim, kick or pull
Broken 200, 10 seconds at the 50
4 x 100's ez swim, kick or pull on R:10
Broken 100, 10 seconds at the 25
8x50's @ 1:00 ez swim, kick or pull
*Put on fins*
Broken 100, 10 seconds at the 25
R:10 100 kick for time.
R:10 50 for time
R:10 50 kick for time
R:10 25 swim fast fly on 30 seconds
25 fly kick fast on 30 seconds.
25 fast backstroke swim @:30
25 backstroke kick @:30
25 fast breaststroke swim @:30
25 fast fly kick @:30
25 fast freestyle swim @:30
25 fast flutter kick on stomach
