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
10 minute choice warm up
Distance Group/Middle Distance/IM Group
4 x 50's build IM order @ 1:00
4 x 50's descend freestyle @ :45
4 x 50's kick (no fins, board OK) @ R:10
2 x (4 x 25's variables @ :30)
Main #1
10 x 100's best average @ 2:00 (really focus on consistently of speed, stroke count, etc)
5 minutes active recovery
Main #2
10 x fast 50's kick w/fins (no board) @ 1:00
Sprint Group
4 x 100's @ R:20 (4 x 25 build no free, 50 cruise free, 25 kick)
3 x (4 x 25's variables @ :40)
Main #1
10 x 50's best average @ 2:00 from a dive
5 minutes active recovery
Main #2
Kick set with the Distance group above
Tuesday at MAC
SCY
10 minute choice warm up
Distance Group/Middle Distance/IM Group
4 x 50's build IM order @ 1:00
4 x 50's descend freestyle @ :45
4 x 50's kick (no fins, board OK) @ R:10
2 x (4 x 25's variables @ :30)
Main #1
10 x 100's best average @ 2:00 (really focus on consistently of speed, stroke count, etc)
5 minutes active recovery
Main #2
10 x fast 50's kick w/fins (no board) @ 1:00
Sprint Group
4 x 100's @ R:20 (4 x 25 build no free, 50 cruise free, 25 kick)
3 x (4 x 25's variables @ :40)
Main #1
10 x 50's best average @ 2:00 from a dive
5 minutes active recovery
Main #2
Kick set with the Distance group above
