by, April 23rd, 2014 at 11:54 PM (1465 Views)
PM only SCY
6x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O. no FR
4x50 @ :40 D1-4
4x25 @ :30 V.S.
25 EZ (had to start with a 25 EZ to get to the other end of the pool because the power tower can only be set up on the deck and not on the bulkhead)
50 @ :50 dive MAX EFFORT to feet (was flying solo here so I had no way to get my time because the pace clock was at the other end of the pool)
25 @ :40 under H2O kick (kick fast because whatever time was left is all I had to put on power tower belt)
4x12.5 @ :40 FAST w/ power tower (medium weight)
50 push FAST try to equal or better goal 2nd 50 of 100 time (25.8, 31.9)
RD1: FR w/ 25 under H2O FL kick
RD2: BR w/ 25 under H2O pullouts
I had only 30 minutes for a quick swim today, so I tried out a sprint set I found. I had to modify the intervals because at the moment, a 50 @ :40, 25 @ :30 and 12.5 @ :30 was too much for me. I also did it twice through rather than the recommended 4 times. I will revisit this set later, and next time will spend more time warming up!