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)
WU #2
4 x 50's build @ 1:00 (IM order or at least 1 no free)
3 x 50's descend 1-3 @ :45 freestyle
3 x 50's descend 1-3 @ 1:00 non-freestyle
2 x 50's kick @ R:10 (no fins, board optional)
Focus today= threshold/failure, select an interval on the fast swims that is at our slightly faster than you may be able to make and progress as far through the set as you. If you miss the interval finish that round and add 5 seconds to the 100s/200.
Main #1
3x the following:
3 x 100's @ 1:10
1 x 50 recovery @ 1:00
1 x 200 @ 2:15
1 x 50 recovery @ 1:00
R1:00
Main #1
34x the following:
3 x 50's @ :35
1 x 50 recovery @ 1:00
1 x 100 @ 1:10
1 x 50 recovery @ 1:00
R1:00
6 x 50's kick w/fins no board on own RI: focus is smooth tempo working on body position and breath control, goal is to make it to 15m (no beyond) kick easy to wall and return (freestylers/backstrokers flip turn at wall)
Wednesday at MAC
SCY
10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)
WU #2
4 x 50's build @ 1:00 (IM order or at least 1 no free)
3 x 50's descend 1-3 @ :45 freestyle
3 x 50's descend 1-3 @ 1:00 non-freestyle
2 x 50's kick @ R:10 (no fins, board optional)
Focus today= threshold/failure, select an interval on the fast swims that is at our slightly faster than you may be able to make and progress as far through the set as you. If you miss the interval finish that round and add 5 seconds to the 100s/200.
Main #1
3x the following:
3 x 100's @ 1:10
1 x 50 recovery @ 1:00
1 x 200 @ 2:15
1 x 50 recovery @ 1:00
R1:00
Main #1
34x the following:
3 x 50's @ :35
1 x 50 recovery @ 1:00
1 x 100 @ 1:10
1 x 50 recovery @ 1:00
R1:00
6 x 50's kick w/fins no board on own RI: focus is smooth tempo working on body position and breath control, goal is to make it to 15m (no beyond) kick easy to wall and return (freestylers/backstrokers flip turn at wall)
