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/Middle Distance/IM group
4 x 100's "fartlek" (mix up strokes and some kick) @ R:10
1 x (4 x 50's build IM order @ :50, 4 x 50's free descend @ :45)
Main #1
4 x broken 400's swim @ R1:00
#1 = 25 fast R:10, 350 active recovery R:10, fast 25
#2 = 50 fast R:10, 300 active recovery R:10, fast 50
#3 = 75 fast R:10, 250 active recovery R:10, fast 75
#4 = 100 fast R:10, 200 active recovery R:10, fast 100
Main #2
4 x broken 200's swim @ R1:00
#1 = fast 50 (25 fly/25 back) R:10, 100 active recover R:10, 50 fast fly kick w/board
#2 = fast 50 (25 back/25 ***) R:10, 100 active recover R:10, 50 fast back kick
#3 = fast 50 (25 ***/25 free) R:10, 100 active recover R:10, 50 fast *** kick w/board
#5 = fast 50 free R:10, 100 active recover R:10, 50 fast free kick w/board
Sprint Group
4 x 50's (25 drill/25 swim-build) @ R:10-20
4 x 50's (25 swim build/25 kick) @ R:10-20
4 x 50's build @ 1:00
2 x (4 x 25's variable @ :40)
Main #1
4 x broken 200's swim as follows @ R1:00:
25 fast swim R:10, 150 easy R:10, 25 fast kick
Main #2
4 x broken 200's swim as follows @ R1:00:
50 fast swim R:10, 100 easy R:10, 50 fast kick
Easy 300 pull w/snorkel
Tuesday at MAC
SCY
10 minute choice warm up
Distance/Middle Distance/IM group
4 x 100's "fartlek" (mix up strokes and some kick) @ R:10
1 x (4 x 50's build IM order @ :50, 4 x 50's free descend @ :45)
Main #1
4 x broken 400's swim @ R1:00
#1 = 25 fast R:10, 350 active recovery R:10, fast 25
#2 = 50 fast R:10, 300 active recovery R:10, fast 50
#3 = 75 fast R:10, 250 active recovery R:10, fast 75
#4 = 100 fast R:10, 200 active recovery R:10, fast 100
Main #2
4 x broken 200's swim @ R1:00
#1 = fast 50 (25 fly/25 back) R:10, 100 active recover R:10, 50 fast fly kick w/board
#2 = fast 50 (25 back/25 ***) R:10, 100 active recover R:10, 50 fast back kick
#3 = fast 50 (25 ***/25 free) R:10, 100 active recover R:10, 50 fast *** kick w/board
#5 = fast 50 free R:10, 100 active recover R:10, 50 fast free kick w/board
Sprint Group
4 x 50's (25 drill/25 swim-build) @ R:10-20
4 x 50's (25 swim build/25 kick) @ R:10-20
4 x 50's build @ 1:00
2 x (4 x 25's variable @ :40)
Main #1
4 x broken 200's swim as follows @ R1:00:
25 fast swim R:10, 150 easy R:10, 25 fast kick
Main #2
4 x broken 200's swim as follows @ R1:00:
50 fast swim R:10, 100 easy R:10, 50 fast kick
Easy 300 pull w/snorkel
