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
WU2:
4 x 50's build @ :50
3 x 50's descend 1-3 @ :45
2 x 50's @ 500 race pace @40
1 x 50 @ 200 pace
WU3
10 x 50's @ :40 at 500 race pace
Main #1
4 x the following
4 x 25's @ :30 smooth/recovery
1 x 100 @ 1:10 fast
4 x 50's @ :40 smooth/recovery
1 x 200 @ 2:20 fast
Main #2
4x the following with fins
50 kick @ :50 (no board, 5+SDK off walls)
50 swim build @ :40 (no free)
50 swim @ :30 (free @ 200 race pace)
* the above were animal lane/ "D" group intervals, there we're other D lanes with more rest. Sprint/stroke group did same set with more rest and each round focused on either the 25s, the 100, the 50's or the 200
Wednesday at MAC
SCY
10 minute choice warm up
WU2:
4 x 50's build @ :50
3 x 50's descend 1-3 @ :45
2 x 50's @ 500 race pace @40
1 x 50 @ 200 pace
WU3
10 x 50's @ :40 at 500 race pace
Main #1
4 x the following
4 x 25's @ :30 smooth/recovery
1 x 100 @ 1:10 fast
4 x 50's @ :40 smooth/recovery
1 x 200 @ 2:20 fast
Main #2
4x the following with fins
50 kick @ :50 (no board, 5+SDK off walls)
50 swim build @ :40 (no free)
50 swim @ :30 (free @ 200 race pace)
* the above were animal lane/ "D" group intervals, there we're other D lanes with more rest. Sprint/stroke group did same set with more rest and each round focused on either the 25s, the 100, the 50's or the 200
