200 Swim
200 Kick
200 Pull
200 Kick
200 Swim
16 x 25 @ :35 100 IM order SSP
25 :10 SR
50 :10 SR
75 :10 SR
100 :10 SR
125 :10 SR
150 :10 SR
175 :10 SR
200 :10 SR
175 :10 SR
150 :10 SR
125 :10 SR
100 :10 SR
75 :10 SR
50 :10 SR
25 :10 SR
1600 Total
10 x 50 @ 1:30 Kick/Drill
5 without Board
5 with Board
Odd: Shallow Fast/Deep Easy
Even: Shallow Easy/Deep Fast
8 x 25 SSP with 6 RIB's
Former Member
Hi , pls I don 't know how to read " 16 x 25 @ 35 100 " what does @ mean ?
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It reads a total of 16, 25 meter swims at(@) :35 second interval. 100 meter Individual Medley Order 1 Fly, 1 Back, 1 ***, 1 Free repeat 3 more times.
The 25, 50, 100... are the distances to swim with :10 seconds rest interval. It's a broken 1600 meter swim.
Hi Timswim! I would like to try these workouts you have posted. Can you please explain some of the abbreviations and answer some questions ? SSP ? SR ? RIBs ? I think this is "rest-in-between"? 16 x 25 @ :35 (do each 25 at 35 seconds or better or with 35 seconds rest in between each 25 ?) For the 1600, is it 10 seconds "short rest" in between each set ? 10 x 50 @ 1:30 kicks (d0 each 50 at 1 min and 30 seconds or 1 min 30 seconds rest-in-between sets ?) Appreciate your help - they look like very good workouts.
Regards,
Nelson
Nelson,
SSP = Smooth Swim Perfect (swim with perfect technique)
RIB's = Rest Interval Breathing (6 exhales and 6 inhales at the wall is the rest period)
The 25's are on the :35 so if you swim it in :20 you get :15 Seconds Rest
The broken 1600 gives you :10 Seconds Rest in between each distance, the same goes for the 10 x 50's Kick.
Hope this helps, sorry it took so long to get back.
No problem....thank you for responding! I have tried the workout already and it is challenging to try and get through all of it. Thanks, again!
Regards,
Nelson
