Monday, August 27, 2012

Swim Set 8/27/12

Some people have a need for speed! Me, not so much. I swam this workout this morning and it was deceptively hard. After the warm up set there are two main sets. The second of the two with break you, I guarantee it. It is difficult for me to suggest an interval if you have a hard time making 50 yards in :35. If :35 is too hard and :40 is too easy (you should only be getting about :02 rest at most) then I suggest you throw on a pair of fins. Enjoy!

MCAC Short Course yards:


10 minute warm up

16x 50, 4 times through (1st round: kick, 2nd round: drill, 3rd: kick, 4th: drill):
1-    25 fly/25 back @ :60
2-    25 back/25 breast @ :60
3-    25 breast/25 free @ :60
4-    50 swim IMO @ :60 (1st round: 50 fly, 2nd: back, 3rd: breaststroke, 4th: free)

3 times through:
1x 50 build to fast :60
4x 100 descend 1:20
2x 25 no breathers :30 (really try to make these, try on :45 but the first one will always be the hardest one to make)
*leave next top*

100 easy or smack talk

Drop out 50s: 
1 x 50 @ :35                         
1 x 50 @ 1:00 recovery
2 x 50 @ :35                          
1 x 50 @ 1:00
3 x 50 @ :35                          
1 x 50 @ 1:00
4 x 50 @ :35                          
1 x 50 @ 1:00
5 x 50 @ :35                          
1 x 50 @ 1:00
6 x 50 @ :35                         
1 x 50 @ 1:00

Ouch!

Cool down