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
Believe me, I feel your pain.
Looking back, I see I forgot to mention that this workout is called dropout 50's. The idea is to drop out a 50 here and there as needed to get an extra minute or so rest. So when your stroke falls apart, skip a 50 to rest and think, but start the next one on interval so as to stay in sync. Good idea to quit when you're totally broken down; I think that's when you're most likely to get hurt.
I generally start out a little slower, like :45's or so, doing fingertip drag, catch-up, and similar slow-stroke drills. I like for it to feel pretty easy until about the end of the first 5 on :50. It starts to get a little crunchy after that.
I do this one every 3 or 4 weeks. It's a great indicator of where you are with your conditioning because it's easy to compare how many 50's you had to drop the last time out. I think you will also get used to how hard you're going to have to work at the end to get through it. Like I said, it's easy to underestimate how hard this is during the first repeats. I like this for figuring out race pacing -- after a while, you get a good feel for what the different speeds feel like, especially when tired.
Believe me, I feel your pain.
Looking back, I see I forgot to mention that this workout is called dropout 50's. The idea is to drop out a 50 here and there as needed to get an extra minute or so rest. So when your stroke falls apart, skip a 50 to rest and think, but start the next one on interval so as to stay in sync. Good idea to quit when you're totally broken down; I think that's when you're most likely to get hurt.
I generally start out a little slower, like :45's or so, doing fingertip drag, catch-up, and similar slow-stroke drills. I like for it to feel pretty easy until about the end of the first 5 on :50. It starts to get a little crunchy after that.
I do this one every 3 or 4 weeks. It's a great indicator of where you are with your conditioning because it's easy to compare how many 50's you had to drop the last time out. I think you will also get used to how hard you're going to have to work at the end to get through it. Like I said, it's easy to underestimate how hard this is during the first repeats. I like this for figuring out race pacing -- after a while, you get a good feel for what the different speeds feel like, especially when tired.
