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
10 minute choice warm up
Main #1
4 x (3 x 25's @:30) two easy, one a 100 race pace
50 easy kick, no fins, boards optional
Main #2
5 x (3 x 50's @:45) two easy, one a 200 race pace
50 easy kick, no fins, boards optional
Main #3
6 x (3 x 100's @1:30) two easy, one a 500 race pace
easy 100 choice
Main #4
3 x 200's best average @ 2:30 w/fins and/or paddles
easy 100 choice
Main #5
4 x (3 x 50's w/fins):ALL FAST
cycle is 1st 50 kick @ 1:00, 2nd swim/non-free @:50, swim free @:40...lather, rinse, repeat!!
Wednesday at MAC
SCY
10 minute choice warm up
Main #1
4 x (3 x 25's @:30) two easy, one a 100 race pace
50 easy kick, no fins, boards optional
Main #2
5 x (3 x 50's @:45) two easy, one a 200 race pace
50 easy kick, no fins, boards optional
Main #3
6 x (3 x 100's @1:30) two easy, one a 500 race pace
easy 100 choice
Main #4
3 x 200's best average @ 2:30 w/fins and/or paddles
easy 100 choice
Main #5
4 x (3 x 50's w/fins):ALL FAST
cycle is 1st 50 kick @ 1:00, 2nd swim/non-free @:50, swim free @:40...lather, rinse, repeat!!
