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
Main #1
4 x 25's cruise @ :30 choice of stroke or kick
3 x 100's @ 1:20 descend 1-3 (descend to 1000 pace)
4 x 25's cruise @ :30 choice of stroke or kick
2 x 200's @ 2:40 (one cruise, one at 1000 race pace)
4 x 25's cruise @ :30 choice of stroke or kick
1 x 300 fast (1000 race pace)
Main #2
Repeat above but intervals on 100's & 200's move to 1:10/2:20
easy 200 kick/swim
Main #3
Broken 1000 FAST (R:10 at each 100)
easy 200 kick/swim
Main #4
10 x 50's best average swim @ :40 w/fins and paddles
Wednesday at MAC
SCY
10 minute choice warm-up
Main #1
4 x 25's cruise @ :30 choice of stroke or kick
3 x 100's @ 1:20 descend 1-3 (descend to 1000 pace)
4 x 25's cruise @ :30 choice of stroke or kick
2 x 200's @ 2:40 (one cruise, one at 1000 race pace)
4 x 25's cruise @ :30 choice of stroke or kick
1 x 300 fast (1000 race pace)
Main #2
Repeat above but intervals on 100's & 200's move to 1:10/2:20
easy 200 kick/swim
Main #3
Broken 1000 FAST (R:10 at each 100)
easy 200 kick/swim
Main #4
10 x 50's best average swim @ :40 w/fins and paddles
