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)
Saturday at MAC
SCY
10 minute choice warm up
Distance/IM group
- 3 options: 1) freestylers descend the free swims/recover on IM swims 2) IMers recovery on free, build IM swims 3) Animals descend free AND build IMs
500 Free @ 6:30
4 x 100 IMs @ 1:30
400 Free @ 5:00
3 x 200 IMs @ 3:00
300 Free @ 4:00
2 X 300 IMs @ 4:30
200 Free @ 2:45
1 x 400IM @ 6:00
1 x 100 Free
Great to see you post this, just as I'm transitioning back from lake swimming to pool swimming. This is on my workout plan for this week! If I couple that with a 1K warmup and 500 cool down sets, I've got myself a sweet 5K.
Saturday at MAC
SCY
10 minute choice warm up
Distance/IM group
- 3 options: 1) freestylers descend the free swims/recover on IM swims 2) IMers recovery on free, build IM swims 3) Animals descend free AND build IMs
500 Free @ 6:30
4 x 100 IMs @ 1:30
400 Free @ 5:00
3 x 200 IMs @ 3:00
300 Free @ 4:00
2 X 300 IMs @ 4:30
200 Free @ 2:45
1 x 400IM @ 6:00
1 x 100 Free
Great to see you post this, just as I'm transitioning back from lake swimming to pool swimming. This is on my workout plan for this week! If I couple that with a 1K warmup and 500 cool down sets, I've got myself a sweet 5K.
