This is a set for those in the middle of training or would like a challenge. I did this workout on 1/25 2010.
Rating of intensity: 4 out of 5 Focus: Middle Distance Free (200 & 400)
Warm Up
400 Free - on 5:30
2 x 200 - 1. Free Stroke - on 2:30
2. Free Pull
4 x 100 - 1. Free Drill of Choice on 1:45
2. 50 Kick 50 Swim
3. IM
4. Kick
8 X 50 - 1. Free - on :50
2. 25 Stroke 25 Free
3. Free drill of Choice
4. Free @ 70%
REPEAT SET
___________________________________1,600yrds
Main Set
4 x 200 Free Build 1 - 4 on 2:30
1. 70 -75%
2. 75 - 80%
3. 80 - 90%
4. 90 - 95%
1 x 100 50 Kick 50 Easy on 2:00
8 x 100 Free Negative Split by set of 2
1 - 2 on 1:15
3 - 4 on 1:10
5 - 6 on 1:05
7 - 8 on 1:00 - should be at 100% if not adjust time.
________________End of Main Set________________________
4 x 75 on 1:15 done as 25 Kick 25 Pull 25 swim - Take bouy with you on first one
6 x 50 Free
1 - 2 on :45
3 - 4 on :40
5 - 6 on :35 - Should be 95% if your not adjust time
__________________________________3,900yrds
1 x 500 Cool down on 7:00
_________________________Total 4,400yrds Total time 55min 40secs___
As with all workouts adjust them to your level and distance. If you train in a meters pool adjust times and distance accordingly.
Proper stretching should be done before all workouts and proper warm down should be followed to avoid injury.
Look for more workouts to come! I don't post them unless I can do them!
