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
300 swim every 4th link kick
200 IM drill down/swim back
100 power kick (open turns)
50 scull
8 x 25's build @ :30
Main #1
4x the following
1 x 75 fast @ :45
1 x 50 recovery @ 1:00
1 x 50 fast @ :30
1 x 50 recovery @ 1:00
1 x 25 fast @ :15
1 x 50 recovery @ 1:00
Main #2
6 minute tabata cycle (fast 37.5yds swim from a dive, easy 12.5 yds swim to wall, hope out an repeat going for max yardage)
Main #3
4x the following (w/fins)
50 kick (no board, smooth and easy focus on SDKs) @ :50
50 fast swim (non-free) @ :40
50 fast swim (free) @:30
Wednesday at MAC
SCY
300 swim every 4th link kick
200 IM drill down/swim back
100 power kick (open turns)
50 scull
8 x 25's build @ :30
Main #1
4x the following
1 x 75 fast @ :45
1 x 50 recovery @ 1:00
1 x 50 fast @ :30
1 x 50 recovery @ 1:00
1 x 25 fast @ :15
1 x 50 recovery @ 1:00
Main #2
6 minute tabata cycle (fast 37.5yds swim from a dive, easy 12.5 yds swim to wall, hope out an repeat going for max yardage)
Main #3
4x the following (w/fins)
50 kick (no board, smooth and easy focus on SDKs) @ :50
50 fast swim (non-free) @ :40
50 fast swim (free) @:30
