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)
Friday at MAC
10 minute choice warm-up
5 x 100's @ 2:00 as follows:
#1 first 25 choice of stroke done at 500 race pace/effort
#2 second 25 choice of stroke done at 500 race pace/effort
#3 third choice of stroke done at 500 race pace/effort
#4 fourth 25 choice of stroke done at 500 race pace/effort
#5 broken 10 seconds at each 25 at 500 race pace/effort
R1:00
50 fast kick
Easy 50 choice
4 x 75's @ 1:20 as follows:
#1 first 25 choice of stroke done at 200 race pace/effort
#2 second 25 choice of stroke done at 200 race pace/effort
#3 third choice of stroke done at 200 race pace/effort
#4 broken 10 seconds at each 25 at 500 race pace/effort
R1:00
100 fast kick
Easy 100 choice
4 x 50's @ 1:30 at 100 race pace
R1:00
150 fast kick
Easy 100 choice
4 x 25's all out from a running dive @ 1:00
R1:00
200 kick w/fins...goal is to kick 15m underwater off all the walls
R1:00
200 swim w/fins and paddles...effort level from warm down to max effort depending on what you have left in the tank..focus on 3-5 SDK off walls
R1:00
200 pull w/paddles and buoy warm down
Friday at MAC
10 minute choice warm-up
5 x 100's @ 2:00 as follows:
#1 first 25 choice of stroke done at 500 race pace/effort
#2 second 25 choice of stroke done at 500 race pace/effort
#3 third choice of stroke done at 500 race pace/effort
#4 fourth 25 choice of stroke done at 500 race pace/effort
#5 broken 10 seconds at each 25 at 500 race pace/effort
R1:00
50 fast kick
Easy 50 choice
4 x 75's @ 1:20 as follows:
#1 first 25 choice of stroke done at 200 race pace/effort
#2 second 25 choice of stroke done at 200 race pace/effort
#3 third choice of stroke done at 200 race pace/effort
#4 broken 10 seconds at each 25 at 500 race pace/effort
R1:00
100 fast kick
Easy 100 choice
4 x 50's @ 1:30 at 100 race pace
R1:00
150 fast kick
Easy 100 choice
4 x 25's all out from a running dive @ 1:00
R1:00
200 kick w/fins...goal is to kick 15m underwater off all the walls
R1:00
200 swim w/fins and paddles...effort level from warm down to max effort depending on what you have left in the tank..focus on 3-5 SDK off walls
R1:00
200 pull w/paddles and buoy warm down
