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 (4 x 25's variables @ :30)
Main Set:
4x the following
3 x easy 50's swim, pull or kick @ 1:00
1 x fast (200 pace)100 @ 1:30
4x the following
2 x easy 50's swim, pull or kick @ 1:00
1 x fast (200 pace) 75 @ 1:00
4x the following
1 x easy 50's swim, pull @ 1:10
1 x fast 50 kick @ 1:00
4 fast 25s swim with fins @ 1:00
400 kick
Friday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
4 x (4 x 25's variables @ :30)
Main Set:
4x the following
3 x easy 50's swim, pull or kick @ 1:00
1 x fast (200 pace)100 @ 1:30
4x the following
2 x easy 50's swim, pull or kick @ 1:00
1 x fast (200 pace) 75 @ 1:00
4x the following
1 x easy 50's swim, pull @ 1:10
1 x fast 50 kick @ 1:00
4 fast 25s swim with fins @ 1:00
400 kick
