Angills Can Fly

Triathlon Blog

2-01-09 Swim Practice

Warm Up

6×50 on 1:00 (25 Drill / 25 Swim)

 

Endurance Set

20 Minute Endurance Swim – Increase Intensity every 5 minutes (whistle will be blown).  Finish at RPE 16

 

Speed Set

10×25 Kick w/ Fins (As Fast As Possible) R 20

10×25 Kick (As Fast As Possible) R 20

 

10×50 Pull w/ Paddles (As Fast As Possible) R 30

10×50 Swim (As Fast As Possible) R 30

 

Warm Down

100 EZ Swim

 

Total:  1900 meters + 20 minute swim distance

 

Additional Work Out

Week of 2.02.09

Work Out 1

Work Out 2

6×50 R 20 (Odds- 25 Backstroke/25 Free; Evens- 25 Breast stroke/25 Free)

4×50 Kick R 20, RPE 15

 

6×50 R 30 (25 Drill*/25 Perfect Technique)

 

8×50 R 30 Negative Split** by 25

50 Recovery

4×100 R 1:00 Negative Split by 50

50 Recovery

1×200 Negative Split by 100

 

Warm Down – 100 Easy

 

4x75 R 20 (25 Backstroke/25 Breast stroke/25 Freestyle)

 

4×50 Kick R 20, RPE 15

 

3x100 R 30 (50 Drill* / 50 Perfect Technique)

 

6x100 R 30 Negative Split** by 50

50 Recovery

3x200 R 1:00 Negative Split by 100

 50 Recovery

1×400 Negative Split by 200

 

Warm Down – 200 Easy

Total:  2000 meters

Total:   2700 meters
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February 19th, 2009
Topic: Training, swimming Tags: None

This entry was posted on Thursday, February 19th, 2009 at 8:27 amand is filed under Training, swimming. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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