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
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 #1
4x the following (4 stroke options):
2 x 25's drill/build @:40
1 x FAST 50 swim from a dive @1:00
1 x FAST 50 kick w/board (same kick as stroke swam, no fins, no board for backstroke) @1:20
1 x easy 100 swim @2:00
Main #2 Distance group
1000 swim or pull at moderate effort
Main #2 Sprint/IM/Stroke groups
8 x 75's swim or pull @R:10 active recovery (25 back or ***/75 free)
Main #3 All Groups
4-8 25's w/fins: fats kick to 15m, 2-3 fast strokes, easy swim to wall (on own rest interval)
Tuesday at MAC
SCY
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 #1
4x the following (4 stroke options):
2 x 25's drill/build @:40
1 x FAST 50 swim from a dive @1:00
1 x FAST 50 kick w/board (same kick as stroke swam, no fins, no board for backstroke) @1:20
1 x easy 100 swim @2:00
Main #2 Distance group
1000 swim or pull at moderate effort
Main #2 Sprint/IM/Stroke groups
8 x 75's swim or pull @R:10 active recovery (25 back or ***/75 free)
Main #3 All Groups
4-8 25's w/fins: fats kick to 15m, 2-3 fast strokes, easy swim to wall (on own rest interval)
