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 (or 300 swim, 200 pull, 100 kick, 50 scull)
2 x (4 x 50's): First 4 build IM order on 1:00, second set of 4 free descend 1-4 @ :40
Main #1
4x the following
3 x 100's @ 1:20 (at 500 race pace)
4 x 25's @ :30 (at 200 race pace)
easy 100
Main #2
4x the following:
2 x 50's @ :35 (200 race pace)
1 x 200 @ 3:00 (descend the 200's 1-4)
400 kick
Wednesday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
2 x (4 x 50's): First 4 build IM order on 1:00, second set of 4 free descend 1-4 @ :40
Main #1
4x the following
3 x 100's @ 1:20 (at 500 race pace)
4 x 25's @ :30 (at 200 race pace)
easy 100
Main #2
4x the following:
2 x 50's @ :35 (200 race pace)
1 x 200 @ 3:00 (descend the 200's 1-4)
400 kick
