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
Middle Distance-Distance group
1 x (4 x 50's build @ :50, 4 x 50's descend 1-4 @ :40)
2 x (4 x 25's variables @ :30)
Main ("borrowed" from Eddie Reece, modified for masters)
4x the following:
2 x 100's free FAST @ 1:20
1 x 400 free STRONG and descend 1-4 @ 5:00
1 x 100 FASTER @ 1:20
easy 50
16 x fast 25's kick @ :39 w/board, no fins
Sprint/Stroke/IM group
4 x 100's @ R:10 every 4th link kick
2 x (2 x 25's variable on :40)
Main #1
4x the following
4 x the following (IMer's go IM order, others go two rounds primary, 2 rounds secondary stroke)
4 x 25's fast @ :30
1 x 100 active recovery @ 1:30
1 x 50 fast kick @ 1:30 (no fins, board OK)
500 pull w/snorkel active recovery
Main #2 w/fins
2 x the following
4 x 25's fast kick @ :30
1 x fast 100IM or stroke @ 1:30
1 x 50 fats free @ 1:30
500 swim w/fins and paddles focus on SDK's
Wednesday at MAC
SCY
10 minute choice warm up
Middle Distance-Distance group
1 x (4 x 50's build @ :50, 4 x 50's descend 1-4 @ :40)
2 x (4 x 25's variables @ :30)
Main ("borrowed" from Eddie Reece, modified for masters)
4x the following:
2 x 100's free FAST @ 1:20
1 x 400 free STRONG and descend 1-4 @ 5:00
1 x 100 FASTER @ 1:20
easy 50
16 x fast 25's kick @ :39 w/board, no fins
Sprint/Stroke/IM group
4 x 100's @ R:10 every 4th link kick
2 x (2 x 25's variable on :40)
Main #1
4x the following
4 x the following (IMer's go IM order, others go two rounds primary, 2 rounds secondary stroke)
4 x 25's fast @ :30
1 x 100 active recovery @ 1:30
1 x 50 fast kick @ 1:30 (no fins, board OK)
500 pull w/snorkel active recovery
Main #2 w/fins
2 x the following
4 x 25's fast kick @ :30
1 x fast 100IM or stroke @ 1:30
1 x 50 fats free @ 1:30
500 swim w/fins and paddles focus on SDK's
