So I WAS going to go long and easy (as far as intensity) this week since I've thrown weights in for the first time in a long time. However, so far I've gone more intense than I intended. So I figured I'd try to see what others could come up with rather than seaching the databases, etc. My creative juices aren't flowing today.
My only criteria is that I have 90 minutes max and it should be 4000-4500. I'm also swimming Sat AM, but that will be light, only 2500-3000 and more stroke work.
Thanks!
Here's an interesting set that we have done several times.
Pick an interval that you can cruise a 100 on and still have 15 seconds rest. So if that's 1:30 then.
Free style drop set:
4x100 on 1:30
3x100 on 1:25
2x100 on 1:20
1x100 on 1:15 - be honest here and stay under 1:15
I also like this one but it depends on your pool. This is best done in a facility with bi-directional lanes where you have lines that cross.
Streamline/SDK drill
The goal here is to go farther on your push offs and turns before breakout each rep.
Twice thru (on 1:45 for SCY)
100 Free - 3 lines (about 7m)
100 Free - 4 Lines (about 10m)
100 Free - 5 lines (About 13m)
100 Free - 6 lines (about 16m)
Unless you are a streamline kicking machine, the 6 Line one has to be done with open turns.
Here's an interesting set that we have done several times.
Pick an interval that you can cruise a 100 on and still have 15 seconds rest. So if that's 1:30 then.
Free style drop set:
4x100 on 1:30
3x100 on 1:25
2x100 on 1:20
1x100 on 1:15 - be honest here and stay under 1:15
I also like this one but it depends on your pool. This is best done in a facility with bi-directional lanes where you have lines that cross.
Streamline/SDK drill
The goal here is to go farther on your push offs and turns before breakout each rep.
Twice thru (on 1:45 for SCY)
100 Free - 3 lines (about 7m)
100 Free - 4 Lines (about 10m)
100 Free - 5 lines (About 13m)
100 Free - 6 lines (about 16m)
Unless you are a streamline kicking machine, the 6 Line one has to be done with open turns.
