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
LCM
10 minute choice warm-up
6 x 50's build (odds free, evens non-free) @ 3rd person rest interval
4 x 50's: odds swim/build #1 free, #3 non-free, evens kick no board or fins @ 3rd person rest interval
2 x 50's: 25 scull, 25 swim/build
Main #1
3 x 200's @ 3:10 descend 1-3
easy 50 @ 1:15
3 x 200's @ 3:00 descend 1-3
easy 50 @ 1:15
400 FAST
easy 50
Main #2
3 x 100's @ 1:25 best average
easy 50 @ 1:15
3 x 200's @ 1:20 descend best average
easy 50 @ 1:15
200 FAST
warm down
Wednesday at MAC
LCM
10 minute choice warm-up
6 x 50's build (odds free, evens non-free) @ 3rd person rest interval
4 x 50's: odds swim/build #1 free, #3 non-free, evens kick no board or fins @ 3rd person rest interval
2 x 50's: 25 scull, 25 swim/build
Main #1
3 x 200's @ 3:10 descend 1-3
easy 50 @ 1:15
3 x 200's @ 3:00 descend 1-3
easy 50 @ 1:15
400 FAST
easy 50
Main #2
3 x 100's @ 1:25 best average
easy 50 @ 1:15
3 x 200's @ 1:20 descend best average
easy 50 @ 1:15
200 FAST
warm down
