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
LCM
10 minute choice warm up
Sprint/stroke group
4 x 50's: 25drill/25 swim (reverse IM order or at least one non-free) @ 3rd person rest
3 x 50's: Kick (no fins, board optional) @ 3rd person rest
2 x 50's: 25 scull/25 swim-build @ 3rd person rest
1 x 50 build to 200 race pace
Main #1
4 x (3 x 50's @ 1:10, 2 easy 1 at 200 race pace from a dive)
200 easy swim or pull
Main #2
8 x 50's kick @ 1:20 alternate one easy/one FAST (fins and boards optional but prefer no fins!)...this set was done with the distance group
200 easy swim or pull
Main #3
4 x 50's FAST swim from a dive @ 1:30
warm down
Distance group
2 x (4 x 50's @ 1:00 descend 1-4)
Main #1
4 x (3 x 100's @ 2:00, 2 easy one FAST from a dive)
easy 100 swim or pull
Main #2
8 x 50's kick @ 1:20 alternate one easy/one FAST (fins and boards optional but prefer no fins!)...this set was done with the sprint/stroke group
100 easy swim or pull
Main #3
1 x FAST 400 broken 10 seconds at each 100 (fins and paddles or paddles and buoy OK)
warm down
Friday at MAC
LCM
10 minute choice warm up
Sprint/stroke group
4 x 50's: 25drill/25 swim (reverse IM order or at least one non-free) @ 3rd person rest
3 x 50's: Kick (no fins, board optional) @ 3rd person rest
2 x 50's: 25 scull/25 swim-build @ 3rd person rest
1 x 50 build to 200 race pace
Main #1
4 x (3 x 50's @ 1:10, 2 easy 1 at 200 race pace from a dive)
200 easy swim or pull
Main #2
8 x 50's kick @ 1:20 alternate one easy/one FAST (fins and boards optional but prefer no fins!)...this set was done with the distance group
200 easy swim or pull
Main #3
4 x 50's FAST swim from a dive @ 1:30
warm down
Distance group
2 x (4 x 50's @ 1:00 descend 1-4)
Main #1
4 x (3 x 100's @ 2:00, 2 easy one FAST from a dive)
easy 100 swim or pull
Main #2
8 x 50's kick @ 1:20 alternate one easy/one FAST (fins and boards optional but prefer no fins!)...this set was done with the sprint/stroke group
100 easy swim or pull
Main #3
1 x FAST 400 broken 10 seconds at each 100 (fins and paddles or paddles and buoy OK)
warm down
