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Maple Syrup with a Side of Chlorine

LT Sets

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I don't take credit for these, but you should be able to find out who should get it ... Most of it is from following qbrain and Fortress discussing ideas ...

[ame="http://forums.usms.org/showthread.php?t=17617"]Breakouts[/ame]


[ame="http://forums.usms.org/showthread.php?t=12744"]Speed Zone workouts[/ame]


The Fortress posted this somewhere and I copied the text - not sure where to find it now:
"On any real sprint set, you should do a slow recovery swim before the next AFAP effort. You definietly don't want to be just hangin on the wall. I generally do at least double the fast distance. You want the intervals to be generous so that it is a true all out effort."
- 8-10 x (25 AFAP + 75 EZ @ 3-4:00
- 6 x 50 @ 4-6:00
- Broken 100's at 6-8:00 - break 15 at 50 and 15 at 75. (You can opt to just kick the last 25 if your legs tend to die in a race)
- 3 x (5 x 50 w/ fins) @ 1:30 -- 6/7/8/9/10 fast strokes (a Rich Abrahams set I did yesterday)
- 5 x 100 @15:00 all out

Jeff Commings - must be a fan of REM

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Updated February 17th, 2012 at 11:11 PM by rxleakem

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