Monday, April 2, 2012

Swim Set 4/2/2012

Last week I ended up getting pretty sick. I ended up missing a lot of workouts but I needed the rest. Now I am in need of some serious retribution. Even though I am no longer able to swim the 1650 at  USMS I am still focusing on pacing for the mile, just now the open water 1.5K. 


200 loosen
200 kick/swim/drill/swim

5x 150 on 2:30:
*Focus on using the fins to gain speed while increasing your arm turnover
1- 50 build, 50 moderate, 50 build
2- 50 break out (opposite of build), 50 build, 50 break out
3- 50 tarzan drill, 100 kick
4- 50 build, 50 moderate, 50 build
5- 50 break out (opposite of build), 50 build, 50 break out
6- 50 tarzan drill, 100 kick

All on the 1:30 or 10 secs rest:
*1.5K race prep. It is important to bring it home just as fast as you take it out.
3x 100 threshold -3
5x 100 threshold
7x 100 threshold +2
5x 100 threshold
3x 100 threshold -3

Cool down 300 :
       2x 50 backstroke, 50 free, 50 kick