Sunday, Sept 8
by
, September 8th, 2013 at 05:37 PM (1631 Views)
Swim/SCY/Solo @ Pitt
Warm up:
600 various
4 x 50 scull w/paddles @ 1:00
50 EZ
3 x (4 x 25 shooter w/fins @ :30-:40 + 50 EZ)
50 EZ
Main Sets:
12 x 25 burst + cruise @ 1:00
100 EZ
3 x (25 AFAP back from the blocks + 25 EZ)
150 EZ
1 x 50 fly AFAP w/fins, 24 -- ugh!
150 EZ
5 x through:
4 x 25 DPS free w/agility padddles @ :30
1 x 50 kick @ 200 pace
1 x 100 IM, 75 smooth + :10 rest + 25 fast free @ 2:00
1 x 100 EZ @ 2:00
100 EZ
Total: 4000
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I'm feeling pretty dead, and that after a day off yesterday. I think I went from 0 to 100 mph last week, doing a lot of speed workouts after a couple months of maintenance cruising. I guess I should have eased back into the speed work more gradually. The 100 IMs felt horrible today. I think the temp being 4-5 degrees cooler than I'm used to may affect my lungs slightly too.
The latest Rushall article on USDT: http://coachsci.sdsu.edu/swim/bullet...0NON-TAPER.pdf. What do you guys think?
Was thinking of using this workout for distance day at Pitt. What do you all think? Is it distancey enough?
MONDAY: Distance
Warm up:
500 choice
4 x 100 kick w/fins, descend to 200 pace @ 1:30
2 x (4 x 25) @ :30
1 = moderate 2 breath
2 = build to fast, 2 breath
3 = moderate 1 breath
4 = fast no breath
50 EZ
Main Sets:
6 x 75's free @ 1:10, descend 1-3 & 4-6
100 kick @ 2:00
1 x 500 broken (5 seconds rest @ each 100, descend each 100)
100 kick @ 2:00
6 x 75's @ 1:15, IM switch
1 x 100 kick @ 2:00
1 x 500 broken =
50 @ 200 pace + R:05, + 4 x 100's smooth/low stroke count + R:05 between each 100 + 50 fast (200 race pace)
1 x 100 kick @ 2:00
6 x 75's choice @ 1:00, descend 1-3 & 4-6
1 x 100 kick @ 2:00
1 x 500 fast w/fins and/or paddles
200 EZ
Total: 4650