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
4 x (3 x 50 descend 1-3) choice of swim or kick Rd 1 @ 1:00, Rd 2 @ :55, 3 @ :50, 4 @ :45
Main #1
4 x 25s fly build on :30
1 x 100IM smooth, perfect stroke, legal turns @ 1:30
Rd 2 4 x 25s back 2x 100IM, Rd 3 4x 25s *** 3x 100IM, Rd 4 4 x 25s free 4x 100IM
Kick 4 x (3x 50s kick/build) @ 1:00 IM order by round
Main #2
8 x 100 pull @ 1:10
WD
Wednesday at MAC
SCY
10 minute choice warm up
4 x (3 x 50 descend 1-3) choice of swim or kick Rd 1 @ 1:00, Rd 2 @ :55, 3 @ :50, 4 @ :45
Main #1
4 x 25s fly build on :30
1 x 100IM smooth, perfect stroke, legal turns @ 1:30
Rd 2 4 x 25s back 2x 100IM, Rd 3 4x 25s *** 3x 100IM, Rd 4 4 x 25s free 4x 100IM
Kick 4 x (3x 50s kick/build) @ 1:00 IM order by round
Main #2
8 x 100 pull @ 1:10
WD
