Monday, February 13, 2012

Swim Set for the week of 2/13/2012

I am not going to be swimming at the MCAC Tuesday morning. I am going to swim with the MAC Masters to celebrate the neck-dancer's birthday. Most people go out for their birtday, share a meal, share a dessert,  down a couple of car bombs but swimmers do a little bit differently. They like to torture each other with swim sets we know the birth-ee will dread. I am guessing a nice distance set is in store for me tomorrow or a lot of 100 repeats. 


I plan to do this workout Thursday morning at 6AM at the MCAC if anyone is interested.This is the long course version of a workout my buddy came across. I threw in some stroke work just for a little extra pizzazz!


WU
400 swim to loosen
3 x200 with fins as (50 drill, 100 swim, 50 kick) :15 secs rest

MS
Broken 1500 as:
4 x200 (on 1:35 base (3:10) or :15 rest)
3 x150 (on 1:30 base (2:15) or :10 rest)
2 x100 (on 1:25 base or :05 rest)
1 x50 fast!

8 x50
-25 drill/25 swim (or 50 drill 50 swim if you are feeling adventurous) , 2 of each stroke (ie, 2 fly, 2 back, 2 breast, 2 free)

4 x300 start with paddles, buoy and band on 4:45 or :15 rest
- drop a piece of equipment after each 300 so the last 300 is swim

CD
200-300 to loosen

Oh yeah, tomorrow is Valentine's Day. If you want to show me how much you love me you will get me this bike. Thanks! Free shipping - I can't wait!