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
300 swim every 4th length kick
200 IM 25 drill/25 swim-build
100 swim, open turns power kick off wall
50 scull
8 x 25's build @ :30
Distance/Middle Distance/Stroke/IM group
Main #1
4 x the following
9 x 50's @ :35 + 1 x 50 @ 1:00
* Goal: starting interval should be very challenging and ideally one you cannot make all 9 (all 36). The idea being to challenge yourself mentally as well as physically holding a controlled pace (note :35 = 1:10 100 pace = 5:50 500 pace which everyone in the group using this starting interval can swim much faster than).
* If you miss the interval finish the round taking 2-3 seconds rest then add 5 seconds to the interval the next round
* 4th round add fins and if possible take 5 seconds off OR as our "animal lane" did keep the :35 interval but hold 28-29 on all 9 50's while trying to maintain SDKs
Easy 100 + 3 minutes easy kick
Main #2
10 x fast 25 kicks @ :25 w board/no fins. If you miss :25 go to :30, if you miss :30 go to :35, if you miss :35 take up track
Wednesday at MAC
SCY
10 minute choice warm up
300 swim every 4th length kick
200 IM 25 drill/25 swim-build
100 swim, open turns power kick off wall
50 scull
8 x 25's build @ :30
Distance/Middle Distance/Stroke/IM group
Main #1
4 x the following
9 x 50's @ :35 + 1 x 50 @ 1:00
* Goal: starting interval should be very challenging and ideally one you cannot make all 9 (all 36). The idea being to challenge yourself mentally as well as physically holding a controlled pace (note :35 = 1:10 100 pace = 5:50 500 pace which everyone in the group using this starting interval can swim much faster than).
* If you miss the interval finish the round taking 2-3 seconds rest then add 5 seconds to the interval the next round
* 4th round add fins and if possible take 5 seconds off OR as our "animal lane" did keep the :35 interval but hold 28-29 on all 9 50's while trying to maintain SDKs
Easy 100 + 3 minutes easy kick
Main #2
10 x fast 25 kicks @ :25 w board/no fins. If you miss :25 go to :30, if you miss :30 go to :35, if you miss :35 take up track
