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  1. Wednesday 4/17/19

    PM SCY w/ Trip @ LRRC

    400 swim (100 FR/100 BK)
    4x100 @ 1:45 I.M.O. k/sw/dr/bld

    300 swim (75 FR/75 BK)
    4x75 @ 1:20 k/dr/UW w/ fins

    200 swim (50 FR/50 BK)
    200 kick every 3rd 25 BR w/ BD

    100 swim (25 FR/25 BK)
    100 "Progressive Scull" w/ buoy + SNKL

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    10x200 @ 2:35 SMOOTH pull w/ paddles + SNKL

    100 EZ

    Total: 4500
    Categories
    Swim Workouts
  2. Interval Ladders - 4/17/19

    Today was one of those days I felt like I needed a long freestyle set, so this one is really just one giant set of 100's. I promise it wasn't as boring as it sounds, and actually went by pretty fast. The warm-up is built in, so take the first 5 100's to stretch out. I went right into each set to keep my heart rate up, but if you want you can rest in between each interval ladder. To figure out your interval, use the 3x100's - set that at your normal aerobic pace and adjust up/down.

    Main (2700):

    5x100 @ 1:30
    4x100 @ 1:25
    3x100 @ 1:20

    4x100 @ 1:25
    3x100 @ 1:20
    2x100 @ 1:15

    3x100 @ 1:20
    2x100 @ 1:15
    1x100 @ 1:10

    300 easy choice

    Total: 3000
    Categories
    Swim Workouts