02/14/15 Workout Recap - Challenging Intervals

Today's workout was challenging in terms of demanding intervals a little outside of the comfort zone.  Meaning, the entire workout should be completed with 85-90% effort which can obviously start wearing on you towards the end.  A "Masters minute" can be integrated ONE TIME into the "ladder" set, only if needed.

HAPPY VALENTINE’S DAY!!, Levels 3 & 4
w/u: 5 minutes choice swim + 5 minutes social kick + 5 minutes pull
(700)

PS: 
12 x 25 w/ crossed ankles @ :40 OR :45

8 x 50 freestyle @ :45 OR :50 OR :55 (desc 1-4, 5-8)
(1400)

MS: do the following sets continuous, no extra rest, all swim freestyle
*Should be 85-90% effort

4x25 @ :30
4x50 @ :50 OR :60
4x75 @ 1:10 OR 1:20
4x100 @ 1:25 OR 1:30 OR 1:40
4x125 @ 1:45 OR 1:55 OR 2:10

(1500/2900)

c/d: 200 EZ
(3100)

 

02/14/15 - HAPPY VALENTINE’S DAY!!, Level 2
w/u: 5 minutes choice swim + 5 minutes social kick + 5 minutes pull
(500)

PS: 
12 x 25 w/ crossed ankles @ :45

8 x 50 freestyle @ :60 OR 1:10 (desc 1-4, 5-8)
(1400)

MS: do the following sets continuous, no extra rest, all swim freestyle
*Should be 85-90% effort

4x25 @ :40
4x50 @ :60 OR 1:10
4x75 @ 1:30 OR :10sR
4x100 @ 1:50 OR 2:15


(1000/2400)

c/d: 200 EZ
(2600)

Posted on February 16, 2015 .