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
"D" Group
2 x (3 x 100's @ 1:30 descend 1-3 to 500 pace)
4 x the following
4 x 200's best average @ 2:20, 2:30, 2:40....(fastest interval you can make) 1 minute break between each round
4 x the following
4 x 25's fast kick @ :20 w/fins....30 seconds break between rounds
IM/Stroke group
2 x (4 x 50's): 4 @ 1:00 IM order build, 4 @ :50 free descend 1-1 (to 200 pace)
4 x the following:
4 x 25's build @ :30 + 3 x 100's free best average @ 1:10, 1:20, 1:30...(fastest interval you can make)
* Rd #1 25s are fly, Rd #2 back, #3 ***, #4 free
4 x the following:
4 x 25's fast kick @ :20 w/fins....30 seconds break between rounds
4 x the following:
4 x 25's fast swim @ :20 w/fins....30 seconds break between rounds
* Sprint group went same as stroke/IM but with slower intervals
Wednesday at MAC
SCY
10 minute choice warm up
"D" Group
2 x (3 x 100's @ 1:30 descend 1-3 to 500 pace)
4 x the following
4 x 200's best average @ 2:20, 2:30, 2:40....(fastest interval you can make) 1 minute break between each round
4 x the following
4 x 25's fast kick @ :20 w/fins....30 seconds break between rounds
IM/Stroke group
2 x (4 x 50's): 4 @ 1:00 IM order build, 4 @ :50 free descend 1-1 (to 200 pace)
4 x the following:
4 x 25's build @ :30 + 3 x 100's free best average @ 1:10, 1:20, 1:30...(fastest interval you can make)
* Rd #1 25s are fly, Rd #2 back, #3 ***, #4 free
4 x the following:
4 x 25's fast kick @ :20 w/fins....30 seconds break between rounds
4 x the following:
4 x 25's fast swim @ :20 w/fins....30 seconds break between rounds
* Sprint group went same as stroke/IM but with slower intervals
