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
300 swim, 200 pull, 100 kick, 50 scull
2 x (4 x 50's): Rd #1 build/reverse IM order @ 1:00, Rd #2 descend 1-4 @ :50 freestyle
4x the following
2 x 25's kick @ :30 (smooth), 1 x 50 kick fast @ 1:00 (no fins, board OK, prefer IM order)
8x the following:
1 x 100 @ 1:10 fast/swim or pull
1 x 50 @ 1:00 recovery
8x the following (swim or pull):
1 x 50 @ :30 fast
2 x 25's @ :30 recovery
8x the following (w/fins):
1 x 25 @ :15 fast
1 x 25 @ :30 recovery
Wednesday at MAC
SCY
300 swim, 200 pull, 100 kick, 50 scull
2 x (4 x 50's): Rd #1 build/reverse IM order @ 1:00, Rd #2 descend 1-4 @ :50 freestyle
4x the following
2 x 25's kick @ :30 (smooth), 1 x 50 kick fast @ 1:00 (no fins, board OK, prefer IM order)
8x the following:
1 x 100 @ 1:10 fast/swim or pull
1 x 50 @ 1:00 recovery
8x the following (swim or pull):
1 x 50 @ :30 fast
2 x 25's @ :30 recovery
8x the following (w/fins):
1 x 25 @ :15 fast
1 x 25 @ :30 recovery
