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!
One I used to use with my age-groupers:
1000 warm-up: 400 reverse I.M.- one-arm fly on fly leg, 6 x 100 kick - 20 seconds rest
6 swims: alternate 400 I.M. with 500 free - all on 6:30
200 easy recovery swim
10 x 25 on :45 alternate 2 non-free with 2 free - go hard!
warm-down: 200 (2 x 100 - get slower with each 100 - 10 seconds rest between each 100)
__________
4,350 yards
One I used to use with my age-groupers:
1000 warm-up: 400 reverse I.M.- one-arm fly on fly leg, 6 x 100 kick - 20 seconds rest
6 swims: alternate 400 I.M. with 500 free - all on 6:30
200 easy recovery swim
10 x 25 on :45 alternate 2 non-free with 2 free - go hard!
warm-down: 200 (2 x 100 - get slower with each 100 - 10 seconds rest between each 100)
__________
4,350 yards
