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)
Sunday at MAC
SCY
Leg day!
WU
300 swim every 4th length kick R:10
200 IM (25 drill/25 swim) R:10
100 kick no fins/no board (3-5 SDKs off walls) R:10
50 scull R:10
8 x 25's build @:30
Main
4 x (3 x 25's fast kick w/board (except backstroke), no fins @:40 three of each stroke IM order)
300 swim or pull active recovery
2 x (2 x 50's fast kick w/board (except backstroke), no fins @1:00 two of each stroke IM order)
400 swim or pull active recovery
4 x fast 100's kick w/fins (except breaststroke) IM order, board optional @R:20
500 swim or pull active recovery
400 fast kick board and or fins optional, choice of stroke(s)
Sunday at MAC
SCY
Leg day!
WU
300 swim every 4th length kick R:10
200 IM (25 drill/25 swim) R:10
100 kick no fins/no board (3-5 SDKs off walls) R:10
50 scull R:10
8 x 25's build @:30
Main
4 x (3 x 25's fast kick w/board (except backstroke), no fins @:40 three of each stroke IM order)
300 swim or pull active recovery
2 x (2 x 50's fast kick w/board (except backstroke), no fins @1:00 two of each stroke IM order)
400 swim or pull active recovery
4 x fast 100's kick w/fins (except breaststroke) IM order, board optional @R:20
500 swim or pull active recovery
400 fast kick board and or fins optional, choice of stroke(s)
