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
SCY
4 x 75's @ R:10 (25 drill/25 swim/25 kick reverse IM order)
4 x 50's build @ :45
4 x 25's power kick @ :40
Main #1
5 x (4 x 25's @ :30, #1 at 100 race pace, #2-#4 easy)
300 pull
Main #2
10 x 50's @ 1:00 (odds at 200 race pace, evens recovery)
300 social kick w/fins
Main #3
Broken 500 w/fins and paddles R:10 at each 100
300 choice/recovery
Main #4
500 for time (no gear) OR 10 x 25's max effort swim or kick @:35
Friday at MAC
SCY
4 x 75's @ R:10 (25 drill/25 swim/25 kick reverse IM order)
4 x 50's build @ :45
4 x 25's power kick @ :40
Main #1
5 x (4 x 25's @ :30, #1 at 100 race pace, #2-#4 easy)
300 pull
Main #2
10 x 50's @ 1:00 (odds at 200 race pace, evens recovery)
300 social kick w/fins
Main #3
Broken 500 w/fins and paddles R:10 at each 100
300 choice/recovery
Main #4
500 for time (no gear) OR 10 x 25's max effort swim or kick @:35
