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
4x the following:
4 x25s @ :40 descend 1-4 to 100 race pace
1 x 50 easy kick of stroke swam, no fins, board ok @ 1:20
4x the following:
1 x 50 swim/ cruise free 2-3 breaths max per length @ 1:00
1 x50 swim at 200 race pace @ 1:00
1 x 50 easy kick of stroke swam, no fins, board ok @1:20
4 x the following:
1 x 100 fast @ 2:00
1 x 50 easy kick of stroke swam, no fins, board ok @ 1:20
Note: this was a best average set for the 100s so although fast times were supposed to all be within 1 second if doing only one stroke, if mixing strokes than aspire to 200 race pace without dropping off
Tuesday at MAC
SCY
10 minute choice warm up
4x the following:
4 x25s @ :40 descend 1-4 to 100 race pace
1 x 50 easy kick of stroke swam, no fins, board ok @ 1:20
4x the following:
1 x 50 swim/ cruise free 2-3 breaths max per length @ 1:00
1 x50 swim at 200 race pace @ 1:00
1 x 50 easy kick of stroke swam, no fins, board ok @1:20
4 x the following:
1 x 100 fast @ 2:00
1 x 50 easy kick of stroke swam, no fins, board ok @ 1:20
Note: this was a best average set for the 100s so although fast times were supposed to all be within 1 second if doing only one stroke, if mixing strokes than aspire to 200 race pace without dropping off
