Hey Gang,
Here’s my latest #WorkoutWednesday session. If you do the workout let me know your thoughts. Get in touch with me on Facebook or Twitter.
Dave
WORKOUT #1 – Swim session 60’
Purpose: The main set will test your sustained endurance as the set gets progressively harder from start to finish. The 1st set is to establish a comfortable breathing pattern by breathing to your off side and also includes alternate breathing. The 2nd set is to be fast and will require good mechanics; it will create a bit of pre-fatigue before the main set.
WU: 8’ choice stroke but include 4 lengths of backstroke
1st set: 6 x 75 free. RI = 15” aerobic effort. 1st length off side breathing, 2nd length alternate breathing, 3rd length regular breathing.
2nd set: 3 x 25 free RI=15” hard + 1 x 25 back RI 15” easy. Repeat the set 4x for a total of 16 x 25.
MS: 10 x 100 steady pace on all 100’s throughout the set. The effort is moderately hard because the final 4 x 100 are going to get tough. Here’s the set:
1 x 100 Hard + 1 x 75 cruise
2 x 100 Hard + 1 x 75 cruise
3 x100 Hard + 1 x 75 cruise
4 x 100 Hard + 1 x 75 cruise
All the 100’s can be done on a set sendoff allowing a maximum of 10” RI . For example, if I did the first 100 in 1’ 40”, then my sendoff for the 75 will leave on 1’ 50”. All the 75’s are also on 1’ 50” sendoff. The second round would be 2 x 100 on 1’50” and a 75 on 1’ 50”. If you would like to just have the RI, then take 10” between 100’s and 30″ after each 75.
4th set: Kick (K) – 12 x 25 RI 15” and kick very hard for 15m and 10m easy. Alternate 25’s back flutter kick and back dolphin kick.
Cool down 100
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