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
4 x 75s @ R:10 reverse IM order (25 drill, 25 swim, 25 kick)
6 x 50s swim/build @:50
8 x 25s done as two rounds of variables @:40
4 x the following
50 swim at 200 race pace R:10, 25 fast kick of same stroke R:10, 125 swim/active recovery interval 4:00
4 x the following
25 swim at 100 race pace R:10, 25 fast kick of same stroke R:10, 100 swim/active recovery interval 3:00
4 x the following
Running dive 25 working on 50 tempo underwater and on breakout for 2-3 strokes than easy to the wall R:10, 25 power kick (fast underwater race pace kicks to 15m, easy swim to wall R:10, 50 swim/active recovery
8 x 25s underwater w/fins, streamline/breath control work using smooth tempo vs all out, done on own rest interval
Friday at MAC
SCY
10 minute choice warm up
4 x 75s @ R:10 reverse IM order (25 drill, 25 swim, 25 kick)
6 x 50s swim/build @:50
8 x 25s done as two rounds of variables @:40
4 x the following
50 swim at 200 race pace R:10, 25 fast kick of same stroke R:10, 125 swim/active recovery interval 4:00
4 x the following
25 swim at 100 race pace R:10, 25 fast kick of same stroke R:10, 100 swim/active recovery interval 3:00
4 x the following
Running dive 25 working on 50 tempo underwater and on breakout for 2-3 strokes than easy to the wall R:10, 25 power kick (fast underwater race pace kicks to 15m, easy swim to wall R:10, 50 swim/active recovery
8 x 25s underwater w/fins, streamline/breath control work using smooth tempo vs all out, done on own rest interval
