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A comfort swimmer's guide to easy swimming

Saturday, 1/28/12

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by , January 28th, 2012 at 01:37 PM (762 Views)
SCY with swim buddy.
Coach didn't email my workout this morning so I picked another of Leslie's High Intensity workouts. This one was a tough one.

WORKOUT #1 -- SPEED:

Warm up/Transition:

500 choice
- did a mix of free, back, kick, and drill

2 x (4 x 50) @ 1:00-1:30
1 = 50 kick w/board
2 = 25 shooter + 25 kick
3 = 25 fist drill + 25 free
4 = free, work turns
- on kick 50's took longer rest than on swim/drill ones

4 x 50
-- dive off side, power kick to 12.5-15 m., fast breakout, then cruise
- did these off blocks on about a 1:30 interval

4 x 25 burst + cruise @ 1:00
- did #1 & 4 free, #2 back, #3 fly
50 EZ

Speed Set:

9 x through, no breaks:

50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
N x 50 EZ @ 1:00-X
N = 1, 2, 3, .... 8 repeat

Since my swim buddy is about 4-5 sec/50 slower than I am we set the interval at 1:10 which was giving her about 32-33 sec rest and I was getting 37-38 sr.

I averaged 32-33 on all but the last fast one where a calf cramp slowed me to about 36. The toughest one of the set was actually the 1st easy one after each sprint.


Total: 3500

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Comments

  1. The Fortress's Avatar
    I was pretty bushed after this workout too. But everyone seems to like it! I had about 39 seconds rest when I did it, so your interval was fine.