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
8 x 50’s @ :50 descend 1-4, 5-8 ( 4 and 8 at 500 pace)
2 x (4x 25’s @ :30) variables
1 x 200 - 50 at 200 race pace R:10, 150 swim or pull strong and smooth
6 x 50’s @ :45 descend 1-3, 4-6 (4 and 6 at 500 race pace)
1 x 400 - 100 at 200 race pace R:10, 300 swim or pull
4 x 50’s @ :40
1 x 600 - 150 at 200 race pace R:10, 450 swim or pull
2 x 50’s @ :35
1 x 800 - 200 fast R:10, 600 swim or pull
4 x 100’s fast kick, no fins, board optional @ R:10
Sprint group same set but going 25 fast, 75 easy, 50 fast 150 easy, 75 fast 225 easy, 100 fast w/fins and 300 easy
Finished with 6 minute tabata kick set
Friday at MAC
SCY
10 minute choice warm up
8 x 50’s @ :50 descend 1-4, 5-8 ( 4 and 8 at 500 pace)
2 x (4x 25’s @ :30) variables
1 x 200 - 50 at 200 race pace R:10, 150 swim or pull strong and smooth
6 x 50’s @ :45 descend 1-3, 4-6 (4 and 6 at 500 race pace)
1 x 400 - 100 at 200 race pace R:10, 300 swim or pull
4 x 50’s @ :40
1 x 600 - 150 at 200 race pace R:10, 450 swim or pull
2 x 50’s @ :35
1 x 800 - 200 fast R:10, 600 swim or pull
4 x 100’s fast kick, no fins, board optional @ R:10
Sprint group same set but going 25 fast, 75 easy, 50 fast 150 easy, 75 fast 225 easy, 100 fast w/fins and 300 easy
Finished with 6 minute tabata kick set
