Pool setup with floating bulkhead at first, with a team of youngsters training on the scy side. The other side (available) was about 26m this time, shorter than last time. WARMUP 5 x 52m on 1:00 1 x 52m on 2:00 5 x 52m on 1:00 208m bk with fins 4 x 26m br on 1 - 2:00 4 minutes break- bulkhead removed 4Time 50m flutter kick for time 53 flat - better 50m ez flutter kick SET 4 x 50 on 2 - 3:00 as 25m near all-out/25m ez bk 50 head up dolphinkick fr with fins and snorkel 50 eZ
Updated October 23rd, 2019 at 11:54 PM by __steve__
I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward. For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make. Good luck! Main (5500): 1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr 9x100 @ 1:25 swim no equipment 1x800 @ 12:00 w/ pads + buoy 7x100 @ 1:20 swim no equip 1x600 @ 9:00 w/ pads 5x100 @ 1:15 swim no equip 1x400 @ 6:00 pads + fins 3x100 @ 1:10 *option to add fins 1x200 @ 3:00 w/ fins swim 1x100 FAST all out *option: fins or no fins W/D - 200 easy kick or more if needed Total: 5700 *Original post on www.thelaneline.com
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