View RSS Feed

A comfort swimmer's guide to easy swimming

Wednesday, 1/18/12

Rate this Entry
by , January 18th, 2012 at 11:52 AM (622 Views)
SCY, Solo

Coach had computer problems and I didn't get the workout so I picked one of Leslie's.

WORKOUT # 4 -- LACTATE

Warm up/Transition:
600 choice
- did 200 swim - 200 kick - 200 pull
4 x 75 @ :20 RI
-- 25 scull, 25 build, 25 kick
2 x (4 x 25) @ :40
-- 3 shooters + 1 EZ

Lactate Production Progression Set:
3 x (2 x 100 @ 2:30 + 200 EZ)
- all free on this set

100 @ 80-85%
- went 1:18
100 AFAP broken :10 @ 50
- went 1:18 (-:10 = 1:08)
200 EZ

100 @ 85-90%
- went 1:17
100 AFAP broken :10 @ 25, :15 @ :50
- went 1:30 (-:25 = 1:05)
200 EZ

100 95% w/fins & paddles - went 1:08
100 AFAP broken :10 @ 25, :10 @ 50, :15 @ 75
- also with fins & paddles, went 1:32 (-:35 = :57)
200 EZ

5 x 100 EZ -- mix swim, kick, drill, scull

Total: 2800 yards

Submit "Wednesday, 1/18/12" to Digg Submit "Wednesday, 1/18/12" to del.icio.us Submit "Wednesday, 1/18/12" to StumbleUpon Submit "Wednesday, 1/18/12" to Google

Categories
Uncategorized

Comments

  1. jswim's Avatar
    I didn't see any breaststroke in this swim.. you should be doing breaststroke.
  2. poolraat's Avatar
    Quote Originally Posted by jswim
    I didn't see any breaststroke in this swim.. you should be doing breaststroke.
    I didn't do any fly or backstroke either.
    Tomorrow's recovery day. I'll throw in some (b)reststroke then.
    Updated January 18th, 2012 at 05:52 PM by poolraat