Monday, February 27, 2012

Swim Set 2/27/2012

I have not been feeling very creative and I saw this workout on Andy Pott's page. It looked pretty good so I adapted it:

WU
500 Build Swim
400 as 50 kick / 50 swim
300 as 50 drill / 50 swim
200 as 50 stroke / 50 swim
100 as 50 swim / 50 FAST swim

MS
4x400 descend from ironman to sprint distance pace (6:00 or :15 secs)
1:00 rest
4x100 hold the last 400's pace -5 secs (should be pretty quick if you descended right) on 1:45 (or :30 sec)
*extra rest on these 100s means extra speed!*

WD
breathing drills with fins:
50 breathe to the right every 2 strokes
50 breathe every 3rd
50 breathe to the left every 2 strokes
50 breathe every 5th
50 breathe to the right every 4 strokes
50 breathe every 7th
50 breathe to the left every 4 strokes
50 25 swim w/ head out of water / 25 swim normally

100-200 easy