11/18/14 - Workout Recap; Playing with Pacing

Had to do a little math this morning (just what you want to do at 5:30am, right??), but it pays off in trying to learn how to take your speed up just a notch.  The main set has you swimming 3 x 100s and getting average pace.....then beating that pace in a continuous 300.  I give you three rounds to get it right.  The purpose is to force you to pay attention to your body/how you feel/how YOU personally alter your stroke or underwaters or breathing in order to shave off a few seconds per 50.  IMPORTANT feedback to apply to racing where we're ALL ABOUT shaving off seconds!!

Levels 3 & 4
w/u: 300 freestyle
         300 as 50 kick w/ board/50 swim with board between legs
(600)

PS: 5 x 100 CHOICE (nice and aerobic) @ 1:30/1:45/2:00
(500/1100)

MS: 3 Rounds of the Following:
- 3 x 100 Pull @ 85% effort @ :10sR - GET average 100 time
- 300 Pull - FINISH in a total time at least 10 sec FASTER than your average*
- 50 EZ

    *Example: Ave 100s is 1:30...300 Pull must be FASTER than 4:20

(1950/3050)

c/d: 200 EZ
(200/3250)


Level 2
w/u: 200 freestyle
         200 as 50 kick w/ board/50 swim with board between legs
(400)

PS: 5 x 100 CHOICE (nice and aerobic) @ 2:00/2:15
(500/900)

MS: 2 Rounds of the Following:
- 3 x 100 Pull @ 85% effort @ :10sR - GET average 100 time
- 300 Pull - FINISH in a total time at least 10 sec FASTER than your average*
- 50 EZ

    *Example: Ave 100s is 1:30...300 Pull must be FASTER than 4:20

(1300/2200)

c/d: 200 EZ
(200/2400)

Posted on November 19, 2014 .