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Swim like an Orca, but faster !

Matrix Set (without Neo)

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by , October 21st, 2009 at 12:17 AM (689 Views)
AQUM - Coach Janine.
This is the first time Ive seem a workout that was literally written out in a matrix format.
I don't remember the exact placement, however the numbers indicate laps (one length)
Each cell is done on 5:00 with one minute rest between cells. Each line is continuous, done IM.

Fly BK BR FR
______________
1 2 3 4
1 2 3 4
______________
2 4 1 3
2 4 1 3
etc....
So the workout translates to...
1x25 Fly, 1x50 BK, 1x75 BR, 1x100FR
1x25 Fly, 1x50 BK, 1x75 BR, 1x100FR
1:00 rest
1x50 Fly, 1x100 BK, 1x25 BR, 1x75 FR
1x50 Fly, 1x100 BK, 1x25 BR, 1x75 FR
1:00 rest
1x75 Fly, 1x50 BK, 1x100 BR, 1x25 FR
1x75 Fly, 1x50 BK, 1x100 BR, 1x25 FR
1:00 rest
1x100 Fly, 1x25 BK, 1x75 BR, 1x50 FR
1x100 Fly, 1x25 BK, 1x75 BR, 1x50 FR
Everyone left, so I continued with:
Sprint
6x25 FR
Sprint FAST w/fins on 3:00 (held :11)
By this time the seniors were cooling down and starting to pull the covers.
100 cool

Looking at my FLOG, I'm in a serious w/o deficit, my left shoulder has been hurting for a few weeks, especially before and during the last meet. So I haven't been working out as much, taking a few days off at a time. Its feeling better and its more muscle/ligament fatigue than joint pain.

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