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
5 minute choice warm up
"D" group
Main #1
8 x 50's @ :45 swim, smooth/consistent pace
4 x 25's @ :30 swim/build @
8 x 50's @ :50 swim, descend 1-4 & 5-8 to 200 race pace
4 x 25's @ :30 swim, blast first 3-4 strokes, easy to wall
8 x 50's @ :40 swim, strong/consistent pace
300 pull/active recovery
Main #2 (OK to pull)
8 x 100's @ 1:20, descend 1-4, 5-8 to 500 race pace
4 x 25's easy @ :30
8 x 100's @ 1:05 with fins and paddles, if interval is missed move to 1:10/1:15
300 swim or pool active recovery
Main #3
16 x 25's on :20 best average...no gear
Wednesday at MAC
SCY
5 minute choice warm up
"D" group
Main #1
8 x 50's @ :45 swim, smooth/consistent pace
4 x 25's @ :30 swim/build @
8 x 50's @ :50 swim, descend 1-4 & 5-8 to 200 race pace
4 x 25's @ :30 swim, blast first 3-4 strokes, easy to wall
8 x 50's @ :40 swim, strong/consistent pace
300 pull/active recovery
Main #2 (OK to pull)
8 x 100's @ 1:20, descend 1-4, 5-8 to 500 race pace
4 x 25's easy @ :30
8 x 100's @ 1:05 with fins and paddles, if interval is missed move to 1:10/1:15
300 swim or pool active recovery
Main #3
16 x 25's on :20 best average...no gear
