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
YOIKES, that one looks like it'll put a hurting on ya. I like it. Sounds like I need to put this one to the test. I never laugh at the early intervals when I see a total of FORTY repeats :applaud:
Paul
OK, this one KICKED MY A$$!!!!!!!!
To start with, I think this was biting off more than I was able to to chew. And I kept the same intervals but swam in a SCY pool.
300 Warmup
100 Kick
100 Moderate Pace sw
5x50 1:05 - Tried to stay long and loose held about :36 on these
5x50 :55 - Held :37
5x50 1:00 - Again held :37 - starting to notice a break down in stroke
5x50 :50 - Held :37 until the last and then stroke started to come apart and also started to hold my breath. Bad news. At this point I bailed, a little disappointed in myself. But now I have a starting point for this work out so I will revisit it 4 weeks from now.
2x100 IM - nice and easy
100 Free - slow
Total of 1800 in about 35 minutes.
Shoulders are very tired right now so I think that this was the right amount of work for me at this point in time. Not as far along as I had hoped but I think I did the right thing by cutting it short.
Paul
YOIKES, that one looks like it'll put a hurting on ya. I like it. Sounds like I need to put this one to the test. I never laugh at the early intervals when I see a total of FORTY repeats :applaud:
Paul
OK, this one KICKED MY A$$!!!!!!!!
To start with, I think this was biting off more than I was able to to chew. And I kept the same intervals but swam in a SCY pool.
300 Warmup
100 Kick
100 Moderate Pace sw
5x50 1:05 - Tried to stay long and loose held about :36 on these
5x50 :55 - Held :37
5x50 1:00 - Again held :37 - starting to notice a break down in stroke
5x50 :50 - Held :37 until the last and then stroke started to come apart and also started to hold my breath. Bad news. At this point I bailed, a little disappointed in myself. But now I have a starting point for this work out so I will revisit it 4 weeks from now.
2x100 IM - nice and easy
100 Free - slow
Total of 1800 in about 35 minutes.
Shoulders are very tired right now so I think that this was the right amount of work for me at this point in time. Not as far along as I had hoped but I think I did the right thing by cutting it short.
Paul
