11/08/14 Workout Recap - Intensity!

Coach Retta swam with the team during this practice, as we performed a modified Dave Salo set as our main set.  In Coach Salo's version, he had the USC swimmers use paddles and fins; since we have a meet coming up on 11/16, we opted to NOT use equipment.  Still, by the fast 75 of the final round, we were hurting!  The key is to not expend any more energy than is necessary on the 100s so that you can truly go ALL OUT on the shorter distances within the set.

Yardage was a tad dialed down as part of this week's "drop taper" - Coach Retta's term for a decrease in yardage, but not necessarily in the intensity, in preparation for a non-championship meet.

Levels 3 & 4

w/u: 200 swim/100 kick/100 pull
(400)

PS: 9 x 50 Kick (fins optional)

  • 1st 3: :55/1:00/1:05

  • 2nd 3: :50/:55/1:00

  • 3rd 3: :45/:50/:55

(450/850)

MS1: 8 x 50 free @ 85-90% with paddles ONLY @ :45/:50/:55
(400/1250)

MS2:  *DAVE SALO SET*

3 ROUNDS OF THE FOLLOWING:
*ALL FREE; 100s are moderate; short distances are ALL OUT!!!!!!  

100 + 25 @ 1:40/:30 OR 1:50/:40
100 + 50 @ 1:40/1:00 OR 1:50/1:10
100 + 75 @ 1:40/1:30 OR 1:50/1:45

(1350/2600)

c/d: whatever your body tells you
(~2700)

11/08/14 - Level 2

w/u: 150 swim/100 kick/100 pull

(350)

PS: 9 x 50 Kick (fins optional)

  • 1st 3: 1:05/1:10

  • 2nd 3: 1:00/1:05

  • 3rd 3: :55/1:00

(450/800)

MS1: 6 x 50 free @ 85-90% with paddles ONLY @ 1:05 OR 1:10
(300/1100)

MS2:  *DAVE SALO SET*

2 ROUNDS OF THE FOLLOWING:
*ALL FREE; 100s are moderate; short distances are ALL OUT!!!!!!  

100 + 25 @ 1:40/:30 OR 1:50/:40
100 + 50 @ 1:40/1:00 OR 1:50/1:10
100 + 75 @ 1:40/1:30 OR 1:50/1:45

(900/2000)

c/d: whatever your body tells you
(~2100)

Posted on November 10, 2014 .