Anyone try the "favorite set" in the July/August issue of SWIMMER?
I swam at noon by myself indoors on Monday at the Y (our LC pool was closed due to weather) and had limited time so I used the workout Errol Graham submitted. I did a 200 swim, 100 kick, 100 pull warm up with a 200 cool down afterward. Going by the intervals given, main set took 32 minutes. Good quick workout - really swim hard on the 25s.
One of my favorite main sets (this was all free, long course):
3 x 200 on 4:00 descend 1-3
3 x 150 on 3:00 descend 1-3
3 x 100 on 2:00 descend 1-3
3 x 50 on 1:00 descend 1-3 (extra 30 seconds rest before #3; swim ALLOUT for time)
Make sure you descend your times, the 3rd swim of each distance should be at about 90% effort. You'll get out of it what you put into it. You may get a lot of rest between each swim; I found that I needed it. Adjust the interval accordingly.
Anyone else care to share a "favorite set?"
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All butterfly ladder? Painful! No wonder everyone leaves. :)
We do ladders too, no real theme day though.
We do birthday sets (i.e. I turned 40 on the 12 day of the month so near the end of practice we did 12 50s on the :40) Or if it is someone's birthday we let them make up the workout. Stuff like that.
All butterfly ladder? Painful! No wonder everyone leaves. :)
We do ladders too, no real theme day though.
We do birthday sets (i.e. I turned 40 on the 12 day of the month so near the end of practice we did 12 50s on the :40) Or if it is someone's birthday we let them make up the workout. Stuff like that.
