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
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
4 x (3 x 50's descend 1-3): Rd #1 @ 1:00, #2 :55, #3 :50, #4 :45
Man #1
4 x the following:
2 x 50's cruise @ 1:00
1 x 100 fast @ 1:05
5 minute recovery
Main #2
8x the following:
2 x 25's cruise @ :30
1 x 50 fast @ :30
5 minute recovery
Main #3
8 x 25's @ :30 swim with fins & paddles (odds easy, evens fast)
400 social kick
Friday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
4 x (3 x 50's descend 1-3): Rd #1 @ 1:00, #2 :55, #3 :50, #4 :45
Man #1
4 x the following:
2 x 50's cruise @ 1:00
1 x 100 fast @ 1:05
5 minute recovery
Main #2
8x the following:
2 x 25's cruise @ :30
1 x 50 fast @ :30
5 minute recovery
Main #3
8 x 25's @ :30 swim with fins & paddles (odds easy, evens fast)
400 social kick
