Monday, May 21, 2012

Swim Set 5/21/12


400 warm up

Set I:
5 x 100 pull buoy, paddles, and band

Set II:
9 X 200 done as:
·                     1 - 3 @ 3:20  neg split
·                     4 - 6 @ 3:10 descend
·                     7 - 9 @ 3:00 make interval, hold 1000 pace or faster

6 X 100 done as:
·                     1 - 2 @ 1:45 perfect form
·                     3 - 4 @ 1:35 build to strong last 25
·                     5 - 6 @ 1:25 fast but not blow out

Set III:
With fins:
8 X 50 @ 1:00 - minimum 15 yards/meters underwater and practice sighting
4 X 50 build to almost fast @ 1:00