Mon AM Dec 13, 2010 Yard Workout
Posted December 13th, 2010 at 02:55 PM by aquafitmasters
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Mon AM Dec 13, 2010 90-min Yard Workout
AquaFit Masters Nassau County Aquatic Center
(4-5 different swimmer/interval levels to select from)
Warm-Up: 7 minutes (250-400yds)
mixing in drill, kick & swim laps - stroke(s) choice
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Transition from warm-up into main set swimming intensity with decreasing rest intervals (free/stroke & IM combo options)
4 x 75 on 1:20 or 1:30 or 1:40 or 1:50
(Free D-S-D or Fly-Bk-Br & Bk-Br-Fr)
4 x 25 on :30 or :35 or :40 or :45
(Free or Stroke or IM)
4 x 75 on 1:15 or 1:25 or 1:35 or 1:45
(Free S-D-S or Fly-Bk-Br & Bk-Br-Fr)
4 x 25 on :25 or :30 or :35 or :40
(Free or Stroke or IM)
4 x 75 on 1:10 or 1:20 or 1:30 or 1:40
(Free Drill-Swim or Fly-Bk-Br & Bk-Br-Fr)
4 x 25 on :20 or :25 or :30 or :35
(All Free)
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Complete as much of the following 3000 yard main set as time permits
1 x 250 EZ Distance-Per-Stroke Focus
on 5:00 or 5:30 or 6:00 or 6:30 or 7:00
2 x 200 FAST Negative Split
on 2:40 or 3:00 or 3:20 or 3:40 or 4:00
1 x 250 EZ Active Recovery
on 5:00 or 5:30 or 6:00 or 6:30 or 7:00
4 x 150 FAST Build within each
on 2:00 or 2:15 or 2:30 or 2:45 or 3:00
1 x 250 EZ Active Recovery
on 5:00 or 5:30 or 6:00 or 6:30 or 7:00
6 x 100 FAST Strong/Controlled
on 1:20 or 1:30 or 1:40 or 1:50 or 2:00
1 x 250 EZ Active Recovery
on 5:00 or 5:30 or 6:00 or 6:30 or 7:00
8 x 50 FAST Descend (2 x 4)
on :40 or :45 or :50 or :55 or 1:00
.... cool down ....
min 3000 yards / max 4600 yards
depending on level/interval selection
