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)
Friday at MAC
SCY
10 minute choice warm up
Distance Group
5 x 100's @ R:10 mix of swim/kick and speed play
1 x (5 x 50's build @ :50 stroke of stroke/free + 5 x 50's free strong effort @ :40)
Main T30 time trial
100 easy
10 x fast 25's kick w/fins and no board @ :30
Sprint/Stroke/IM group
4 x 50's @ R:10 25 drill/25 swim
4 x 50's @ R:10 25 swim/25 kick
4 x 50's build @ 1:00
300 swim every 4th length kick
200IM 25drill/25swim/build
100 w/open turns power kick off each wall
50 scull
Main #1
4 x (3 x 25's, 2 fast swim, 1 fast kick all from a dive)
300 active recovery pull w/snorkel
Main #2
4 x fast 50's swim w/fins @ 2:00
300 active recovery
Main #3
10 x fast 25's kick w/fins @:30 (goal to reach 15m underwater)
Friday at MAC
SCY
10 minute choice warm up
Distance Group
5 x 100's @ R:10 mix of swim/kick and speed play
1 x (5 x 50's build @ :50 stroke of stroke/free + 5 x 50's free strong effort @ :40)
Main T30 time trial
100 easy
10 x fast 25's kick w/fins and no board @ :30
Sprint/Stroke/IM group
4 x 50's @ R:10 25 drill/25 swim
4 x 50's @ R:10 25 swim/25 kick
4 x 50's build @ 1:00
300 swim every 4th length kick
200IM 25drill/25swim/build
100 w/open turns power kick off each wall
50 scull
Main #1
4 x (3 x 25's, 2 fast swim, 1 fast kick all from a dive)
300 active recovery pull w/snorkel
Main #2
4 x fast 50's swim w/fins @ 2:00
300 active recovery
Main #3
10 x fast 25's kick w/fins @:30 (goal to reach 15m underwater)
