I did ladder set 25 to 200 then 200 to 25metres about 1800 metres i think it totals up to..the pool was awash with not only HEADUP BREASTROKERS!!!! but also HEADUP FREESTYLERS...????WHAT????i was lucky to do the distance i did...i think these were the annual new years resolutioners that tend to fade away soon(thanks be to god most high)anyone else get a swim in???
Parents
Former Member
Yesterday
Warm-Up
250 meters full stroke,
50 meters thumb drags,
50 meters catch up (hold for 2 seconds),
50 meters single arm (alternating every 3rd),
100 meters fist swim.
Main Set
10 X 200 meters, 150 meters fairly easy then sprint the final 50. Rest of 30 seconds between each swim. (I took a full minute after the 5th 200.)
400 meters breathing every 5th stroke. I managed this for the 1st and last 100 meters.
Swim Down
100 meters thumb drags,
100 meters catch-up and finally
100 single arm alternating every 3rd.
Analysis (1hr 10min, 3200m) 2.74 kph
Today
300 meters easy,
200 meters long kick (kick 6 times, 5 full strokes and repeat) with fins,
100 meters catch-up, holding for 2 seconds, with fins.
Main Set (fist half all freestyle)
25 fast, 25 slow,
50 fast, 50 slow,
75 fast, 75 slow,
100 fast, 100 slow,
125 fast, 125 slow,
75 fast, 75 slow,
25 fast, 25 slow. Followed by a 2 minute rest!
4 X 100 meters backstroke with a swim and rest of 2 and one half minutes,
4 X 75 meters ‘fly, swim and rest of 2 minutes,
4 X 50 meters breaststroke, swim and rest of 1 and one half minutes,
4 X 25 meters freestyle with a turnaround of 45 seconds.
I only managed a swim down of 50 meters because of time constraints.
Analysis (1hr 10min, 2600m) 2.22 kph
Good to swim 2 days in a row!
Paul
Yesterday
Warm-Up
250 meters full stroke,
50 meters thumb drags,
50 meters catch up (hold for 2 seconds),
50 meters single arm (alternating every 3rd),
100 meters fist swim.
Main Set
10 X 200 meters, 150 meters fairly easy then sprint the final 50. Rest of 30 seconds between each swim. (I took a full minute after the 5th 200.)
400 meters breathing every 5th stroke. I managed this for the 1st and last 100 meters.
Swim Down
100 meters thumb drags,
100 meters catch-up and finally
100 single arm alternating every 3rd.
Analysis (1hr 10min, 3200m) 2.74 kph
Today
300 meters easy,
200 meters long kick (kick 6 times, 5 full strokes and repeat) with fins,
100 meters catch-up, holding for 2 seconds, with fins.
Main Set (fist half all freestyle)
25 fast, 25 slow,
50 fast, 50 slow,
75 fast, 75 slow,
100 fast, 100 slow,
125 fast, 125 slow,
75 fast, 75 slow,
25 fast, 25 slow. Followed by a 2 minute rest!
4 X 100 meters backstroke with a swim and rest of 2 and one half minutes,
4 X 75 meters ‘fly, swim and rest of 2 minutes,
4 X 50 meters breaststroke, swim and rest of 1 and one half minutes,
4 X 25 meters freestyle with a turnaround of 45 seconds.
I only managed a swim down of 50 meters because of time constraints.
Analysis (1hr 10min, 2600m) 2.22 kph
Good to swim 2 days in a row!
Paul
