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Tuesday, January 26
Warm up
3/2 x [50 swim 50 stroke count 50 build]
Main set
8/7/6 x 50 as 25 drill/ 25 count strokes 100 smooth 8/7/6 x 50 hold lowest stroke count 100 smooth 8/7/6 x 50 descend magic number (magic number – total stroke count added to total time. So at least one of them should get lower each 50) 100 smooth 8/7/6 x 50 descend time 100 smooth
12/10/8 x 50 ascend time (get slower), hold proper technique Sunday, January 29
Warm up
3/2 x [200 drill/ swim 100 kick swim]
Main set
5/4/3 x [100 as 25 drill/25 swim/15 drill/ 25 swim 100 build 100 fast (all out sprint) 100 smooth regroup in lane, about 30s rest before next round]
Warm down
8/6/4 x 75 odds: 50 scull/ 25 swim |
2011-2012 Workouts >