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
2x the following:
4 x 25's power kick @ :40
2 x 50's @ 1:00 build/non-free
3 x 100's @ 1:20 descend 1-3
4x the following
2 x 25's build @ :30 (1st round fly, 2nd back, 3rd ***, 4th choice)
3 x 50's @ :40 (500 race pace)
1 x 100 kick (build, boards optional, no fins)
2x the following
1 x 50 @ :50
1 x 100 @ 1:30
* descend 50's 1-4 to 200 race pace, hold all 100's at 500 race pace
4x the following (w/fins):
1 x 25 fly kick @ :30
1 x 25 swim/fly @ :25
1 x 25 swim/free @:20
* 1st 2 25's each round change to: Rd 2 back, Rd 3 ***, Rd 4 choice
Wednesday at MAC
SCY
10 minute choice warm up
2x the following:
4 x 25's power kick @ :40
2 x 50's @ 1:00 build/non-free
3 x 100's @ 1:20 descend 1-3
4x the following
2 x 25's build @ :30 (1st round fly, 2nd back, 3rd ***, 4th choice)
3 x 50's @ :40 (500 race pace)
1 x 100 kick (build, boards optional, no fins)
2x the following
1 x 50 @ :50
1 x 100 @ 1:30
* descend 50's 1-4 to 200 race pace, hold all 100's at 500 race pace
4x the following (w/fins):
1 x 25 fly kick @ :30
1 x 25 swim/fly @ :25
1 x 25 swim/free @:20
* 1st 2 25's each round change to: Rd 2 back, Rd 3 ***, Rd 4 choice
