03/30/14 Workout Recap

Today we incorporated some of the Ultra Short Race Pace Training (USRPT) into our workout.  The team did well!  Look for more of this emerging training in future workouts.

03/30/14
All Levels

w/u: 300 swim/200 kick/200 pull

PS: 5 x 100 @ aerobic pace (1:35, 1:50, 2:00, etc)

50 EZ

MS:
Swim 4 x 12.5 distances with :10sR; get time after EACH 12.5.  The average of the 4 times will determine your goal time for the next set of 12.5s.

 - 20 x 12.5 FREESTYLE @ goal time + same amount of rest.  For instance, if your average from the 4 above was 7 sec, then you would complete each 12.5 distance on a 14 second REPEAT (7 sec to swim/7 sec to rest).
**If you miss one of your goal times, sit out the next REPEAT interval.
**3 Fails = 100 warm-down

50 EZ

Kick 4 x 12.5 distances with :10sR; get time after EACH 12.5.  The average of the 4 times will determine your goal time for the next set of 12.5s.

 - 20 x 12.5 FLUTTER KICK @ goal time + same amount of rest.  For instance, if your average from the 4 above was 9 sec, then you would complete each 12.5 distance on an 18 second REPEAT (9 sec to swim/9 sec to rest).
**If you miss one of your goal times, sit out the next REPEAT interval.
**3 Fails = 100 warm-down

50 EZ

12 x 25 @ 1:00
 - 3 x [3 FAST, then 1 EZ]

c/d; 100 EZ