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  1. 12|10|19 LCM

    by , December 10th, 2019 at 09:23 PM (Blog)

    LCM

    WARMUP

    10 x 50fr on 1:00
    200 easy with fins

    KICK
    50 ez flutter kick
    3 x 50 fast flutter kick on 2:00
    • 0:50, 1:00, 1:05
    • legs felt blown-up after

    SPRINTING/DRILLS
    50 ez fr
    14 x 15m fr fast/15m ez bk on 1:00
    • 2-3 fast strokes then coast
    • focus on breakout momentum

    200 ez



    Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday.



    12|09|19 LCM

    4 x 50 on 3:00 fr wt board fins
    • 37, 34, 30, 27
    • breathed 3 - 5x ea

    Updated December 11th, 2019 at 09:13 PM by __steve__

    Categories
    Uncategorized
  2. Tuesday Short Distance Aerobic

    by , December 10th, 2019 at 04:04 PM (Middle Aged Distance)
    I had originally planned to use the 50’s set below as a main set and do some stroke and kick work as well, but as I was swimming I thought I could add the 25’s. I think if you want to make a whole workout from this pattern, start with 100’s and work your way down to 25’s for a total of 4000.

    W/U (1200)

    12x100

    4 - swim @ 1:20
    4 - pull w/ pads + buoy @ 1:25
    4 - pull w/ pads, buoy and ankle strap @ 1:30

    Main (1200):

    16x50 swim
    Intervals in groups of 4 (no rest in between):
    1:00/:55/:50/:45
    :55/:50/:45:40
    :50/:45/:40/:35
    :45/:40/:35/:30

    2 min rest

    16x25 swim
    :45/:40/:35/:30
    :40/:35/:30/:25
    :35/:30/:25/:20
    :30/:25/:20/:15

    200 easy

    Total: 2600
    Categories
    Swim Workouts