11/11/14 - Workout Recap; Meet Prep Continues

First off, Happy Veterans' Day to all who have served/continue to serve our free nation!  This includes Kevin Race, Clinton Race, and Papa Mattarella.  Love you all!

For today's workout, we simply split into 2 groups; one short workout for those NOT competing this wknd and one shortER workout for those who ARE competing this wknd.  Take a look, enjoy, and build in some solid race pacing in preparation for SUNDAY!

FOR THOSE COMPETING ON SUNDAY
*For all those competing at the Louisville meet, we’re in our little drop taper mode*

w/u: CHOICE w/u for 12 minutes

PS: Practice RACE-PACE TURNS (at least 5 of each variation)

8 x 50 @ 1:00 - 1st 25 freestyle drill/2nd 25 moderate swim

MS:
6 x 75 Build within the entire 75 @ 1:10/1:20/1:30

50 EZ

6 x 12.5 FAST @ :15sR

50 EZ

10 x 25 @ 100 Race Pace - @ :15sR
*Can do all 10 as free or stroke or combo

c/d: 200 EZ
(~1800)


FOR THOSE NOT COMPETING ON SUNDAY
w/u: 12 minutes choice
(500)

PS: 12 x 50 @ 1:00 - 25 drill/25 swim
(600/1100)

MS:
10 x 25 BURST + 3-4 FAST strokes, then EZ to finish @ :35/:40

10 x 25 BURST KICKING for first 5-7y, then EZ to finish @ :40/:45

10 x 100 as follows:

  • 5 @ ½ fist + ½ swim @ 1:40/1:50/2:00

  • 5 @ Middle 50 is FAST @ 1:40/1:50/2:00

(1500/2600)

c/d: 200 EZ
(200/2800)

Posted on November 11, 2014 .