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!
Parents
Former Member
We got this one the other night...and it is pure evil! It does go by fast though...
100 free fast on 1:30
100 choice recovery 1:45
200 free fast on 2:30 (or 175 or 150--just make the interval, touch & go)
100 choice recov 1:45
300 free fast on 3:30 (or 275 or 250)
100 choice recovery 1:45
400 free fast on 4:30 (or 350 or 300)
100 choice recovery on 1:45
400 IM on 5:30 (or 300)
100 free recovery on 1:45
300 IM on 4:30 (or 250 done 50 fly, 25 fr, 50 bk, 25 fr, 50 br)
100 free recovery on 1:45
200 IM on 3:30
100 free recovery on 1:45
100 IM on 1:45
100 free recovery
2800 Main set, add in a nice WU and a kick set and your at 4000-4500. Idea is to make the ladders w/little or no rest (5-10 sec) use the 100s for active recovery.
Nice set, but no way I'm making that at those intervals. A 100 free all out from a push is about a 1:04-1:05 for me at this point (only been back 2 months after 15 year layoff so..). I can hold 1:15-1:20 pace for 200-500 maybe. On IM, I literally can't go more than a 50 fly at this point without my hips hitting the bottom of the pool! :drown::lmao: For IM I won't train over 200 IM's, no point really, I'm a free/back guy! :woot:
We got this one the other night...and it is pure evil! It does go by fast though...
100 free fast on 1:30
100 choice recovery 1:45
200 free fast on 2:30 (or 175 or 150--just make the interval, touch & go)
100 choice recov 1:45
300 free fast on 3:30 (or 275 or 250)
100 choice recovery 1:45
400 free fast on 4:30 (or 350 or 300)
100 choice recovery on 1:45
400 IM on 5:30 (or 300)
100 free recovery on 1:45
300 IM on 4:30 (or 250 done 50 fly, 25 fr, 50 bk, 25 fr, 50 br)
100 free recovery on 1:45
200 IM on 3:30
100 free recovery on 1:45
100 IM on 1:45
100 free recovery
2800 Main set, add in a nice WU and a kick set and your at 4000-4500. Idea is to make the ladders w/little or no rest (5-10 sec) use the 100s for active recovery.
Nice set, but no way I'm making that at those intervals. A 100 free all out from a push is about a 1:04-1:05 for me at this point (only been back 2 months after 15 year layoff so..). I can hold 1:15-1:20 pace for 200-500 maybe. On IM, I literally can't go more than a 50 fly at this point without my hips hitting the bottom of the pool! :drown::lmao: For IM I won't train over 200 IM's, no point really, I'm a free/back guy! :woot:
