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)
Tuesday at MAC
SCY
10 minute choice warm up
4 x 50's build @ :50 IM order
3 x 50's kick @ 1:00 (no fins, board OK)
2 x 50's free/build @ :40
1 x 50 power kick
Main #1
4 x 25's fly build @ :30
1 x 50 fly build @ 1:00
4 x 25's back build @ :30
1 x 100 (50 fly build/50 back build) @ 1:45
4 x 25's *** build @ :30
1 x 150 (50 fly/50 back/50 *** build @ 2:15
4 x 25's free build @ :30
1 x 200IM build each 50
5 minute social kick
Main #2
4 x 200's broken :10 after first 50 @ 3:15 (first 50 swam at goal time, from a dive, back/free to the feet first 3 200's and hand touch #4)
Main #3
8 x 25's "crossfit 25s" @ 1:00 (all fast from a dive, 10-20 push ups or deck pull outs between each)
500 pull/active recovery with snorkel
Tuesday at MAC
SCY
10 minute choice warm up
4 x 50's build @ :50 IM order
3 x 50's kick @ 1:00 (no fins, board OK)
2 x 50's free/build @ :40
1 x 50 power kick
Main #1
4 x 25's fly build @ :30
1 x 50 fly build @ 1:00
4 x 25's back build @ :30
1 x 100 (50 fly build/50 back build) @ 1:45
4 x 25's *** build @ :30
1 x 150 (50 fly/50 back/50 *** build @ 2:15
4 x 25's free build @ :30
1 x 200IM build each 50
5 minute social kick
Main #2
4 x 200's broken :10 after first 50 @ 3:15 (first 50 swam at goal time, from a dive, back/free to the feet first 3 200's and hand touch #4)
Main #3
8 x 25's "crossfit 25s" @ 1:00 (all fast from a dive, 10-20 push ups or deck pull outs between each)
500 pull/active recovery with snorkel
