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  1. 12|10|19 LCM

    by , December 10th, 2019 at 10:23 PM (Blog)

    LCM

    WARMUP

    10 x 50fr on 1:00
    200 easy with fins

    KICK
    50 ez flutter kick
    3 x 50 fast flutter kick on 2:00
    0:50, 1:00, 1:05
    legs felt blown-up after

    SPRINTING/DRILLS
    50 ez fr
    14 x 15m fr fast/15m ez bk on 1:00
    2-3 fast strokes then coast
    focus on breakout momentum

    200 ez



    Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday.



    12|09|19 LCM

    4 x 50 on 3:00 fr wt board fins
    37, 34, 30, 27
    breathed 3 - 5x ea

    Updated December 11th, 2019 at 10:13 PM by __steve__

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    Uncategorized
  2. Tuesday Short Distance Aerobic

    I had originally planned to use the 50s set below as a main set and do some stroke and kick work as well, but as I was swimming I thought I could add the 25s. I think if you want to make a whole workout from this pattern, start with 100s and work your way down to 25s for a total of 4000.

    W/U (1200)

    12x100

    4 - swim @ 1:20
    4 - pull w/ pads + buoy @ 1:25
    4 - pull w/ pads, buoy and ankle strap @ 1:30

    Main (1200):

    16x50 swim
    Intervals in groups of 4 (no rest in between):
    1:00/:55/:50/:45
    :55/:50/:45:40
    :50/:45/:40/:35
    :45/:40/:35/:30

    2 min rest

    16x25 swim
    :45/:40/:35/:30
    :40/:35/:30/:25
    :35/:30/:25/:20
    :30/:25/:20/:15

    200 easy

    Total: 2600
    Categories
    Swim Workouts