by, December 12th, 2012 at 11:56 AM (810 Views)
So I started over with training today. I still have some way to go with my knee and getting all the swelling down and strength back.
I opted to go light on HIT work and put in a good base building set.
4 x 50 UW(max distance) SDK w/fins 1:30
2 x 50 EZ
4 x 25 Burst n Cruz 1:15
1 x 50
4 x 25 BR Kick easy/moderate...want to be cautious but still do the motion.
1 x 50
6 x 200 FR 3:30
150 EZ/50 Fast
100 EZ/100 Fast
50 EZ/150 Fast
I did these from 3:00 down to 2:45..focus on trying to remain long and smooth with speed that I can maintain.
HIT Set- 4 times through
2 x 50 K Moderate 1:30
:30 Moderate/Fast VK
25 Fast (100 Pace) :10R, 75 Smooth.
Rest to next top with at least :20R
I was doing this on about 5mins per set. Some HIT purists might want more rest which is fine...I felt I was replicating the end of a 100 with this...fatiguing the legs and system then going into as hard 25. The VK really help get the kick together and I felt powerfully connected to the water with my kick on the fast 25, and my 2 x 50's got faster without exerting greater effort.
4 x 50 EZ (snuck in a little BR)