Distance Ladder Challenge
by
, October 23rd, 2019 at 12:27 PM (671 Views)
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