What fantastic, diabolical, all-energy-systems-exhausting swims do you have planned for New Year's Day breakdown/throwdown? Or, if you come to the thread later, what workout did you do?
I'll be crafting my own, and will seek appropriate inspiration here!
:)
VB
Our groups workout, 9000 m (yay 2009). Pretty random overall, but the practice is well attended so should be fun.
Warm Up
- 800 swim, every 4th lap no free
- 600 pull broken at 200’s
- 400 kick w/ fins
- 200 drill/swim by 25
Set 1: Easy-medium
- 10 x 100 on medium interval, mix of strokes
Set 2: Hard
5 x ( 200 Pull, DPS
100 swim build to 90%
2 x 50 fast free)
Set 3: Easy
- 300 swim, reverse breath
- 4 x 50 speed bump to 80%
- 300 swim, choice of stroke
- 4 x 50 speed bump to 80%
Set 4: Medium
- 1 x 400 @ 75-80% pace
- 5 x 200 on interval
- 5 x 100 on slightly faster interval
- 100 easy
Set 5: Hard
4 x (50 kick w/ fins @ 100%
100 choice of stroke easy
50 kick w/ fins @ 100%)
200 warm down
Our groups workout, 9000 m (yay 2009). Pretty random overall, but the practice is well attended so should be fun.
Warm Up
- 800 swim, every 4th lap no free
- 600 pull broken at 200’s
- 400 kick w/ fins
- 200 drill/swim by 25
Set 1: Easy-medium
- 10 x 100 on medium interval, mix of strokes
Set 2: Hard
5 x ( 200 Pull, DPS
100 swim build to 90%
2 x 50 fast free)
Set 3: Easy
- 300 swim, reverse breath
- 4 x 50 speed bump to 80%
- 300 swim, choice of stroke
- 4 x 50 speed bump to 80%
Set 4: Medium
- 1 x 400 @ 75-80% pace
- 5 x 200 on interval
- 5 x 100 on slightly faster interval
- 100 easy
Set 5: Hard
4 x (50 kick w/ fins @ 100%
100 choice of stroke easy
50 kick w/ fins @ 100%)
200 warm down
