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
5 minute choice arm up
WU#2
4 x 75s @R:10 reverse IM order (25 drill/25 swim/25 kick)
2 x (3 x 50's @1:00 IM switch, #1 fly/back, #2 back/***, #3 ***/free)
8 x 25's swim/build @:30 (2 of each stroke, IM order)
Main #1
4 x the following:
1 x 200IM @3:00 (build each 50, focus on speed in/out of turn)
1 x 200 Free @2:40 (descend 1-4)
4 x 25's fast kick @ :40 (fly rd#1, back rd#2, *** rd#3, free erd#4)
Main #2
16 x 25's swim w/fins
- odds fast @:20
- evens easy max of 3 breaths @:40
10 minute social kick
Sunday at MAC
SCY
5 minute choice arm up
WU#2
4 x 75s @R:10 reverse IM order (25 drill/25 swim/25 kick)
2 x (3 x 50's @1:00 IM switch, #1 fly/back, #2 back/***, #3 ***/free)
8 x 25's swim/build @:30 (2 of each stroke, IM order)
Main #1
4 x the following:
1 x 200IM @3:00 (build each 50, focus on speed in/out of turn)
1 x 200 Free @2:40 (descend 1-4)
4 x 25's fast kick @ :40 (fly rd#1, back rd#2, *** rd#3, free erd#4)
Main #2
16 x 25's swim w/fins
- odds fast @:20
- evens easy max of 3 breaths @:40
10 minute social kick
