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)
Wednesday at MAC
SCY
Distance group
WU
4 x 50's build @:50
3 x 50's descend @:45
2 x 50's build @:40
1 x 50 fast @:35
Main #1
4 x the following:
(rd#1 1:20 base, #2 1:15, #3 1:10, #4 kick w/fins, no board on R:10
1 x 300 swim (rd#1 1:20 base, #2 1:15, #3 1:10, #4 kick w/fins, no board on R:10)
1 x 200 swim
1 x 100 swim
1 x 50 swim
1 x 50 kick @1:30
Main #2
6 x the following (w/fins)
1 x 25 fast swim @:20
1 x 25 fast SDK @:40
Stroke/IM/sprint group
WU
4 x 50's @R:10 (25 drill/25 swim)
4 x 50's @R:10 (25 swim/25 kick)
4 x 50's @1:00 swim/build
Main #1
4 x the following (focus on speed in and out of turn)
1 x 75 @1:20 (25 fly,25/back. 25 ***)
1 x 75 @1:20 (25 back, 25 ***, 25 free)
Main #2
16 x 25's fast kick @:40 (board optional, no fins, prioritize primary and secondary stroke or IM order)
Main #3
300 pull (25 ***/75 free)
200 pull (free, negative split)
100 pull (25 back, 75 free)
50 pull choice/fast
Main #4
4 x the following (w/fins)
1 x 25 fast swim @:20
1 x 25 fast SDK @:40
Wednesday at MAC
SCY
Distance group
WU
4 x 50's build @:50
3 x 50's descend @:45
2 x 50's build @:40
1 x 50 fast @:35
Main #1
4 x the following:
(rd#1 1:20 base, #2 1:15, #3 1:10, #4 kick w/fins, no board on R:10
1 x 300 swim (rd#1 1:20 base, #2 1:15, #3 1:10, #4 kick w/fins, no board on R:10)
1 x 200 swim
1 x 100 swim
1 x 50 swim
1 x 50 kick @1:30
Main #2
6 x the following (w/fins)
1 x 25 fast swim @:20
1 x 25 fast SDK @:40
Stroke/IM/sprint group
WU
4 x 50's @R:10 (25 drill/25 swim)
4 x 50's @R:10 (25 swim/25 kick)
4 x 50's @1:00 swim/build
Main #1
4 x the following (focus on speed in and out of turn)
1 x 75 @1:20 (25 fly,25/back. 25 ***)
1 x 75 @1:20 (25 back, 25 ***, 25 free)
Main #2
16 x 25's fast kick @:40 (board optional, no fins, prioritize primary and secondary stroke or IM order)
Main #3
300 pull (25 ***/75 free)
200 pull (free, negative split)
100 pull (25 back, 75 free)
50 pull choice/fast
Main #4
4 x the following (w/fins)
1 x 25 fast swim @:20
1 x 25 fast SDK @:40
