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
"sprinters stay home"
5 minute choice warm-up
WU#2
4 x (3 x 50's @R:10: 1 free, 1 stroke, 1 kick)
Main
1 x 400IM (25 drill/50 swim build/25 kick by each 100)
8 x 50's @:40 swim or pull, strong consistent pace on all
1 x 400IM (50 swim build/50 kick)
6 x 100's @1:10 swim or pull, strong consistent pace on all
1 x 400 IM kick (no fins)
4 x 200's @2:20 swim or pull, strong consistent pace on all
1 x FAST 400IM swim w/fins
Sunday at MAC
SCY
"sprinters stay home"
5 minute choice warm-up
WU#2
4 x (3 x 50's @R:10: 1 free, 1 stroke, 1 kick)
Main
1 x 400IM (25 drill/50 swim build/25 kick by each 100)
8 x 50's @:40 swim or pull, strong consistent pace on all
1 x 400IM (50 swim build/50 kick)
6 x 100's @1:10 swim or pull, strong consistent pace on all
1 x 400 IM kick (no fins)
4 x 200's @2:20 swim or pull, strong consistent pace on all
1 x FAST 400IM swim w/fins
