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
10 minute choice warm up
- 4 x 100's (25 scull/25 drill/25 swim/25 kick) on R:10... option #1 reverse IM order and change skull each 100, Option #2 at least one non-free
- 2 x (3 x 50's) 1-3 @ 1:00 or R:10 done stroke or IM switch, 4-6 free build to 500 race pace on :45
- 2 x (4 x 25's) variables on :30...first round choice, 2nd free
Legs of steal week comes to an end and goes out with a bang!
Main #1
- 8 x 10 seconds vertical kick, into fast 25 swim on 1:00
easy 200
Main #2
- 6 x 10 seconds all out wall kick, flip turn or open turn into fast 50 @ 1:20
200 easy
Main #3
- 4 x 75's @ 1:45 w/fins = 50 swim w/5-7 SDK off wall start into Tennessee turn at 25, into fast 25 kick w/board
200 easy
Main #4
2 x 100's @ 2:30 w/fins and paddles = 75 swim/build w/3-5 SDK off walls...on 3rd turn flip and SDK on back as far and fast as possible, surface and keep SDK to wall
Main #4
200 kick for time, with or without fins and/or board
Friday at MAC
10 minute choice warm up
- 4 x 100's (25 scull/25 drill/25 swim/25 kick) on R:10... option #1 reverse IM order and change skull each 100, Option #2 at least one non-free
- 2 x (3 x 50's) 1-3 @ 1:00 or R:10 done stroke or IM switch, 4-6 free build to 500 race pace on :45
- 2 x (4 x 25's) variables on :30...first round choice, 2nd free
Legs of steal week comes to an end and goes out with a bang!
Main #1
- 8 x 10 seconds vertical kick, into fast 25 swim on 1:00
easy 200
Main #2
- 6 x 10 seconds all out wall kick, flip turn or open turn into fast 50 @ 1:20
200 easy
Main #3
- 4 x 75's @ 1:45 w/fins = 50 swim w/5-7 SDK off wall start into Tennessee turn at 25, into fast 25 kick w/board
200 easy
Main #4
2 x 100's @ 2:30 w/fins and paddles = 75 swim/build w/3-5 SDK off walls...on 3rd turn flip and SDK on back as far and fast as possible, surface and keep SDK to wall
Main #4
200 kick for time, with or without fins and/or board
