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
WU #2
300 swim every 4th link kick
200 IM 25 drill/25 swim
100 kick
50 scull
8 x 25s build @ :30
Main
4 x ( 4 x 50's swim: 3 fast @ :35, 1 swim @ 1:00 recovery)
4 x (3 x 50's: 2 fast kick @ :50, 1 swim @ 1:00 recovery)
4 x (2 x 50's swim: 1 fast @ :30, 1 swim @ 1:00 recovery)
4 x fast 50's swim w/fins (paddles optional fast : 30
* Note, these intervals we're our fastest group , there we're two other interval options with more rest
* Note, set is designed for those who are willing to challenge themselves to get out of the "comfort zone" of selecting times you can make. Pick an interval that you can make some but will ultimately fail....next time try to get deeper into the set before hitting that wall!
Wednesday at MAC
SCY
10 minute choice warm up
WU #2
300 swim every 4th link kick
200 IM 25 drill/25 swim
100 kick
50 scull
8 x 25s build @ :30
Main
4 x ( 4 x 50's swim: 3 fast @ :35, 1 swim @ 1:00 recovery)
4 x (3 x 50's: 2 fast kick @ :50, 1 swim @ 1:00 recovery)
4 x (2 x 50's swim: 1 fast @ :30, 1 swim @ 1:00 recovery)
4 x fast 50's swim w/fins (paddles optional fast : 30
* Note, these intervals we're our fastest group , there we're two other interval options with more rest
* Note, set is designed for those who are willing to challenge themselves to get out of the "comfort zone" of selecting times you can make. Pick an interval that you can make some but will ultimately fail....next time try to get deeper into the set before hitting that wall!
