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
Great having Randy Eickoff visit and throw down in the animal lane!
8 x 50's @ :45 descend 1-4, 5-8
Main #1
4x the following (no break between rounds):
300 @ 3:30
200 @ 2:20
100 @ 1:10
4 x 25's active recovery @ :30
* This was swim or pull
Main #2
4x the following (no break between rounds)
1 x 50 kick @ 1:00
1 x 50 swim-stroke @ :50
1 x 50 swim-free @ :40
* animal option was with fins intervals go to :50/:40/:30
Main #3
12 x 25's fast swim w/fins @:20 odds free, evens fly
Stroke/Sprint group
4 x 50's build @ 1:00 reverse IM order
3 x 50's kick @ 1:00 (no fins)
2 x 50's IM switch (#1 fly/back, #2 ***/free) build by 25 @ 1:00
1 x 50 power kick
Main #1
4x the following
4 x 25's build @ :30 (rd 1 fly, #2 back, etc)
1 x fast 50 kick of that rounds stroke @ 1:00
1 x 100 active recovery @ 2:00
Main #2
2 x 50's fast @ :40
1 x 100 active recovery @ 2:00
*swim or pull
Main #3
12 x 25's fast swim w/fins @ :30
Wednesday at MAC
SCY
10 minute choice warm up
Great having Randy Eickoff visit and throw down in the animal lane!
8 x 50's @ :45 descend 1-4, 5-8
Main #1
4x the following (no break between rounds):
300 @ 3:30
200 @ 2:20
100 @ 1:10
4 x 25's active recovery @ :30
* This was swim or pull
Main #2
4x the following (no break between rounds)
1 x 50 kick @ 1:00
1 x 50 swim-stroke @ :50
1 x 50 swim-free @ :40
* animal option was with fins intervals go to :50/:40/:30
Main #3
12 x 25's fast swim w/fins @:20 odds free, evens fly
Stroke/Sprint group
4 x 50's build @ 1:00 reverse IM order
3 x 50's kick @ 1:00 (no fins)
2 x 50's IM switch (#1 fly/back, #2 ***/free) build by 25 @ 1:00
1 x 50 power kick
Main #1
4x the following
4 x 25's build @ :30 (rd 1 fly, #2 back, etc)
1 x fast 50 kick of that rounds stroke @ 1:00
1 x 100 active recovery @ 2:00
Main #2
2 x 50's fast @ :40
1 x 100 active recovery @ 2:00
*swim or pull
Main #3
12 x 25's fast swim w/fins @ :30
