WARM UP (1200 yds / time: 24 min)
- 400 swim
- 6 x 50 kick on 1:20 – sprint the last 12.5 yards of each 50
- 8 x 50 pull on 1:00
odds – easy
evens – build to 90% - 100 swim
MAIN SET (600 yds / time: 14 min)
Establishing a baseline for stroke cycle count and rate
4 x (3 x 50 on 1:10)
#1: easy
#2: moderate
#3: fast
First and third time through – have partner take your stroke rate
Second and fourth time through – count your stroke cycles
(L arm + R arm = one stroke cycle)
Homework: Find your averages for easy, moderate and fast paces.
Then calculate your speed by multiplying stroke count x stroke rate
STRENGTH SET (600 yds / time: 22 min)
3 x 0:30 press-outs on pool gutter w/ :30s rest
6 x 100 on 1:50
25 Tarzan drill
75 free
4 x 15 pulls using tubing w/ 1:00 rest
COOL DOWN (200 EZ / time: 3:00)
Total yards: 2600 Time: 63 min
This is a back to basics workout. We will be establishing baseline speeds and building strength. Think about what you can do to get faster.
LikeLike