Monday, March 12, 2012

Swim Set 3/12/2012

So I have a couple of miles coming up. One at my first triathlon and one at short course nationals. My bread and butter is long course swimming so I am not exactly stoked to swim the 1650 at short course nationals. There is nothing like being mocked by a counter waving the odd numbers of 1-65 in your face as you endure 20 minutes of when-is-this-going-to-end pain. So for tomorrow I have put together a workout to focus on the mile (also know as 1650 for short course, 1500 for long course, and 1.5K for olympic triathlon).


W/U:
400 loosen
200 IM drill/kick by 50 to loosen

1st 1500:
5 X 100 @ 1:25
500 cruise @ 8:00
5 X 100 @ 1:25

Set II - recovery:
3 X 200 pull @ 3:15 or :30rest

2nd 1500:
600 @ 9:00
3x100 start at 600 pace and descend 1-3 @ 1:35
300 @ 4:30 (goal is to hold pace of the last 100 previous)
6x50 @ odds: moderate/ez  even: fast! @ :50


Cool down / loosen / hot tub as needed