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
Sprint/IM/Stroke Group
Main #1
6 x 50's @ R:10 (stroke down, free back, build each 25
4 x 25's power kick @ :30
4 x 50's build @ :50 (IM order)
4 x 25's power kick @:30
2 x 50's free @ :40
4 x 25's power kick @:30
1 x fast 50 primary stroke @ 1:00
4 x 25's power kick @:30
300 pull/recovery
Main #2 (w/fins SDK focus on all efforts)
6 x 50's @ R:50 (stroke down, free back, build each 25
4 x 25's fly/build @ :30
4 x 50's kick @ :45 (no board)
4 x 25's back/build @:30
2 x 50's free @ :30
4 x 25's *** w/dolphin kick @:30
1 x fast 50 primary or secondary stroke @ 1:00
4 x 25's free @:20
300 pull/recovery
10 x 25's fast kick w/board (no fins) @ :40
* Disclaimer, sprinters did same set with a lot more rest and only 200 recovery pulls
Middle distance/distance group
6 x 50's @ :45 strong/smooth consistent pace
Main
2x the following (no break between rounds)
2x 50's easy kick or swim/non-free
4 x 100's @ 1:20 strong and smooth
6 x 200's @ 2:30 best average
RD#2 drop interval to 2:20 w/option to use pull gear
easy 100
10 x fast 25's kick w/board @ :40 (no fins)
Wednesday at MAC
SCY
10 minute choice warm up
Sprint/IM/Stroke Group
Main #1
6 x 50's @ R:10 (stroke down, free back, build each 25
4 x 25's power kick @ :30
4 x 50's build @ :50 (IM order)
4 x 25's power kick @:30
2 x 50's free @ :40
4 x 25's power kick @:30
1 x fast 50 primary stroke @ 1:00
4 x 25's power kick @:30
300 pull/recovery
Main #2 (w/fins SDK focus on all efforts)
6 x 50's @ R:50 (stroke down, free back, build each 25
4 x 25's fly/build @ :30
4 x 50's kick @ :45 (no board)
4 x 25's back/build @:30
2 x 50's free @ :30
4 x 25's *** w/dolphin kick @:30
1 x fast 50 primary or secondary stroke @ 1:00
4 x 25's free @:20
300 pull/recovery
10 x 25's fast kick w/board (no fins) @ :40
* Disclaimer, sprinters did same set with a lot more rest and only 200 recovery pulls
Middle distance/distance group
6 x 50's @ :45 strong/smooth consistent pace
Main
2x the following (no break between rounds)
2x 50's easy kick or swim/non-free
4 x 100's @ 1:20 strong and smooth
6 x 200's @ 2:30 best average
RD#2 drop interval to 2:20 w/option to use pull gear
easy 100
10 x fast 25's kick w/board @ :40 (no fins)
