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)
Tuesday at MAC
SCY
Race pace work
Sprint group
WU
4 x 50's build @ 1:00
3 x 50's free descend 1-3 @ :50
2 x 50's power kick/open turns @ R:20
1 x 50 scull
2 x (4 x 25's variable @ :40) variable = #1 build, #2 blast (off blocks) #3 fast (off blocks) #4 easy
Main set 2 x the following (1st round primary stroke, 2nd choice)
1 x 100 broken 10 seconds at the 25 from a dive
4 minutes recovery
1 x 100 broken 10 seconds at the 25, 10 seconds at the 75 (goal stay within 2 seconds of first swim)
4 minutes recovery
1 x fast 50 w/fins
10 minute break then 2nd round
Distance group
WU
300 swim every 4th link kick
200 IM 25drill/25swim
100 kick (no fins, board ok)
50 scull
8 x 25's build @ :30
Main #1
2 x 200 broken 10 seconds at each 50 from a dive (5 minutes recovery between swims)
1000 pull, active recovery
Main #2
8 x 50's fast kick w/fins
Tuesday at MAC
SCY
Race pace work
Sprint group
WU
4 x 50's build @ 1:00
3 x 50's free descend 1-3 @ :50
2 x 50's power kick/open turns @ R:20
1 x 50 scull
2 x (4 x 25's variable @ :40) variable = #1 build, #2 blast (off blocks) #3 fast (off blocks) #4 easy
Main set 2 x the following (1st round primary stroke, 2nd choice)
1 x 100 broken 10 seconds at the 25 from a dive
4 minutes recovery
1 x 100 broken 10 seconds at the 25, 10 seconds at the 75 (goal stay within 2 seconds of first swim)
4 minutes recovery
1 x fast 50 w/fins
10 minute break then 2nd round
Distance group
WU
300 swim every 4th link kick
200 IM 25drill/25swim
100 kick (no fins, board ok)
50 scull
8 x 25's build @ :30
Main #1
2 x 200 broken 10 seconds at each 50 from a dive (5 minutes recovery between swims)
1000 pull, active recovery
Main #2
8 x 50's fast kick w/fins
