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
Main
3 x (4 x 50's @ 1:00, 3 easy one at 500 race pace)
4 x 25's power kick @ :40
2 x (4 x 50's @ 1:00, 3 easy one at 200 race pace)
4 x 25's power kick @ :40
1 x (4 x 50's @ 1:00, 3 easy one at 100 race pace, swam one person at a time from a dive
4 x 25's power kick @ :40
2 x all out 50's (#1 swim from a dive, one person at a time every 1:00 (so 2 minutes rest), #2 all out 50 kick board OK, no fins
5 x 200's @ 3:00 pull w/snorkel active recovery/warm down
Tuesday at MAC
SCY
10 minute choice warm up
Main
3 x (4 x 50's @ 1:00, 3 easy one at 500 race pace)
4 x 25's power kick @ :40
2 x (4 x 50's @ 1:00, 3 easy one at 200 race pace)
4 x 25's power kick @ :40
1 x (4 x 50's @ 1:00, 3 easy one at 100 race pace, swam one person at a time from a dive
4 x 25's power kick @ :40
2 x all out 50's (#1 swim from a dive, one person at a time every 1:00 (so 2 minutes rest), #2 all out 50 kick board OK, no fins
5 x 200's @ 3:00 pull w/snorkel active recovery/warm down
