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
4 x 125's @ R:10 - 100 swim build/25 power kick
4 x 100's @ R:10 - 75 swim, 1st 25 fast non-free/50 smooth, 25 power kick
4 x 75's @ R:10 - 50 swim build/25 scull
4 x 50's strong effort @ :40
4 x 25's variable @ :30
Main #1
4x the following
1 x 200 @ 2:20 FAST
2 x 50's recovery @ 1:00
1 x 100 @ 1:05 FAST
2 x 25's recovery @ :30
* The intervals on the 200/100 should be no more than 5 seconds rest...ideally swimmer reaches failure before finishing set.
easy 100
4 x (3 x 50's power cycle w/fins an paddles): 1st 50 is kick @ :50, 2nd is swim @ :40, 3rd if FAST @ :30
Wednesday at MAC
SCY
5 minute choice warm up
4 x 125's @ R:10 - 100 swim build/25 power kick
4 x 100's @ R:10 - 75 swim, 1st 25 fast non-free/50 smooth, 25 power kick
4 x 75's @ R:10 - 50 swim build/25 scull
4 x 50's strong effort @ :40
4 x 25's variable @ :30
Main #1
4x the following
1 x 200 @ 2:20 FAST
2 x 50's recovery @ 1:00
1 x 100 @ 1:05 FAST
2 x 25's recovery @ :30
* The intervals on the 200/100 should be no more than 5 seconds rest...ideally swimmer reaches failure before finishing set.
easy 100
4 x (3 x 50's power cycle w/fins an paddles): 1st 50 is kick @ :50, 2nd is swim @ :40, 3rd if FAST @ :30
