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)
Monday at MAC
SCY
10 minute choice warm up
4x the following done in reverse IM order
2 x 25's drill R:10, 1 x 50 swim R:10, 1 x 50 kick
Swim or pull 1 x 400 focus on distance per stroke and hold stroke count for entroe swim
8 x 75's swim @ R:10
odd = free/back/free by 25
evens = free/***/free by 25
Swim or pull 1 x 400, holding stroke count and 2-3 seconds faster than 1st 400
8 x 50's kick @ 1:00
Swim or pull 1 x 400, holding stroke count and 2-3 seconds faster than 2nd 400
8 x 25's w/fins (on own rest interval):
- odds swim/build
- evens underwater
Swim 1 x 400 w/fins (and paddles), 2-3 SDK off all walls, holding stroke count and 2-3 seconds faster than 3rd 400
Monday at MAC
SCY
10 minute choice warm up
4x the following done in reverse IM order
2 x 25's drill R:10, 1 x 50 swim R:10, 1 x 50 kick
Swim or pull 1 x 400 focus on distance per stroke and hold stroke count for entroe swim
8 x 75's swim @ R:10
odd = free/back/free by 25
evens = free/***/free by 25
Swim or pull 1 x 400, holding stroke count and 2-3 seconds faster than 1st 400
8 x 50's kick @ 1:00
Swim or pull 1 x 400, holding stroke count and 2-3 seconds faster than 2nd 400
8 x 25's w/fins (on own rest interval):
- odds swim/build
- evens underwater
Swim 1 x 400 w/fins (and paddles), 2-3 SDK off all walls, holding stroke count and 2-3 seconds faster than 3rd 400
