2-08-09 Swim Practice
Warm Up
100 each of Swim / Kick / Pull
4×25 R 10 Build Up
Negative Split / Endurance Set – RPE 16 through out
2×100 R 30 (Broken @ 50 for :20 seconds)
2×100 R 30 (Broken @ 50 for :10 seconds)
2×100 R 30 (Broken @ 50 for :5 seconds)
**Try to have 2nd 50 3-5 seconds faster than first 50
100 Recovery (50 Drill / 50 Swim)
1×200 R 30 (Broken @ 100 for :20 seconds)
1×200 R 30 (Broken @ 100 for :10 seconds)
** Try to have 2nd 100 5-7 seconds faster than first 100
100 Recovery (50 Drill / 50 Swim)
1×500 Broken @ 250 for :20
** Try to have 2nd 250 7-10 seconds faster than first 250
100 Recovery (50 Drill / 50 Swim)
Warm Down – 200 Choice
Total : 2400 meters
Additional Work Out
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Work Out 1 |
Work Out 2 |
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100 Swim 5×25 Drill (Fist Drill, Finger Tip Drag, Catch Up, Splash Out, 6 Kick and Switch)
Speed Work – This entire set should be swum at high intensity (RPE 17 or above) 4×50 w/ Paddles R 15 4×50 w/ Fins R 15 4×50 w/ Fins and Paddles R 15 4×50 Swim (no equiptment) R 15
Endurance Set – 2×100 R 30 RPE 16 – Time yourself and establish your base time 4×100 on interval (base time + 30) 2×100 on interval (base time + 20) 1×100 on interval (base time +10)
Warm Down – 100 Choice |
200 Swim 5×50 Drill (Fist Drill, Finger Tip Drag, Catch Up, Splash Out, 6 Kick and Switch)
Speed Work – This entire set should be swum at high intensity (RPE 17 or above) 6×50 w/ Paddles R 15 6×50 w/ Fins R 15 6×50 w/ Fins and Paddles R 15 6×50 Swim (no equiptment) R 15
Endurance Set – 2×100 R 30 RPE 16 – Time yourself and establish your base time 4×100 on interval (base time + 15) 2×100 on interval (base time + 10) 1×100 on interval (base time + 5)
Warm Down – 200 Choice |
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Total: 2025 meters |
Total: 2750 meters |
February 19th, 2009
Topic: Training, swimming Tags: None
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