12/13/14 - Workout Recap; Race Pace, Glorious Race Pace

You know how your coach trains by herself using USRPT?  Yeah, that.....that is centered around race pace day in-day out.  Get a taste of it here in the form of 12 consecutive 25s at your goal 100 race pace; one swimmer opted to do 6 x 50s at 200 race pace, which will work as well. Maintain the same :15 seconds rest for free (:20 for non-free) across the entire set of 25s. Then....enjoy that 50 EZ before the next round!!

Levels 3 & 4

w/u: 300 swim
         200 rotisserie kick (w/ fins)

(500)

PS: 6 x 125 @ 1:45/1:55/2:05 (25 sprint/100 smooth)
(750/1250)

MS: 2 Rounds of the Following
- 12 x 25 @ :30/:35/:40 (TT is 100 race pace + 15 sec rest)
- 10 x 50 Pull @ :50/1:00/1:05 (buoy & padds)
- 50 EZ
(1700/2950)

c/d: 200 EZ
(200/3150)

Level 2
w/u: 300 swim
        100 rotisserie kick (w/ fins)

(400)

PS: 4 x 125 @ :15sR (25 sprint/100 smooth)
(500/900)

MS: 2 Rounds of the Following
- 10 x 25 @ :45/:50 (TT is 100 race pace + 15 sec rest)
- 6 x 50 Pull @ 1:15/1:25
- 50 EZ

(1200/2100)

c/d: 200 EZ
(200/2300)

Posted on December 15, 2014 .