A satisfying workout that gets you back to work before the boss gets cranky.....
10 x 300, 1 min rest between each 300
1) 300 warmup
2) 300 stroke drill: drill 50, swim perfect stroke 50
3) 300 pull, work on good rotation
4) 300 free, broken by 50, 10 sec rest - pace for a fast 300
5) 300 free, broken by 100, 15 sec rest - maintain pace from 50s
6) 300 free, broken by 150, 20 sec rest - maintain pace from 100s
7) 300 free, fast, maintain pace from 150s
8) 300 stroke (not free)
9) 300 kick
10) 300 warm down
Hopper
swimvacation.com
After trying it a couple of times and getting hopelessly muddled on the intervals, I finally made a chart of all of the pushoff clock settings. It is very easy to get lost, especially when transitioning intervals, and especially at the end. It all starts to go by way, way too quickly for me to be doing math.
The chart looks like this:
60 5 10 15 20
25 20 15 10 5
60
60 50 40 30 20
10 5 60 55 50
45 30 15 60 45
30 20 10 60 50
40 20 60 40 20
After trying it a couple of times and getting hopelessly muddled on the intervals, I finally made a chart of all of the pushoff clock settings. It is very easy to get lost, especially when transitioning intervals, and especially at the end. It all starts to go by way, way too quickly for me to be doing math.
The chart looks like this:
60 5 10 15 20
25 20 15 10 5
60
60 50 40 30 20
10 5 60 55 50
45 30 15 60 45
30 20 10 60 50
40 20 60 40 20
