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)
4x 25's build @:30 IM order + 4x 25s descend 1-4 @:25 free + 4x @:20 hold pace + 4x 25's kick @R:20 on back, arms at side
Main: FAST broken 1650 (11 lengths @R:10, 10 lengths @R:10, then 9 lengths.....down to 1 = 1650 with 1:40 seconds total rest. Note, start from a dive, all swims until final 25 are to the feet, finish final 25 with hand touch.
4x 25s @R:20 easy kick w/board + 4x 25's @R:20 scull + 4x 25s @R:20 underwater kick w/fins + 4 x 25's @:45 FAST swim w/fins and paddles
Main: 4 x 75's @4:00 FAST (close to 200 pace) swim with fins + 4 x 50's @3:00 FAST (a little fast than 200 pace) swim or kick + 4 x 25's FAST (100 pace or better) @1:00 swim or kick
4x 25's build @:30 IM order + 4x 25s descend 1-4 @:25 free + 4x @:20 hold pace + 4x 25's kick @R:20 on back, arms at side
Main: FAST broken 1650 (11 lengths @R:10, 10 lengths @R:10, then 9 lengths.....down to 1 = 1650 with 1:40 seconds total rest. Note, start from a dive, all swims until final 25 are to the feet, finish final 25 with hand touch.
4x 25s @R:20 easy kick w/board + 4x 25's @R:20 scull + 4x 25s @R:20 underwater kick w/fins + 4 x 25's @:45 FAST swim w/fins and paddles
Main: 4 x 75's @4:00 FAST (close to 200 pace) swim with fins + 4 x 50's @3:00 FAST (a little fast than 200 pace) swim or kick + 4 x 25's FAST (100 pace or better) @1:00 swim or kick
