SATURDAY, 03/28/15 WORKOUT - STAY TOUGH

The key for this workout is to treat each "FAST" component as its own race.  Don't save up for future swims; don't hold back thinking you're not going to make it otherwise.  USE your "at the wall rest" and active recovery rest effectively to get both your mind and body right for the next blast.  Note your times and keep them within 1-2 seconds per round.  You can switch up strokes, perform IMs or keep all as free - it's up to you.

Levels 3 & 4
600 warm up (200 swim/100 kick x 2)

6x25 underwater kick @ :60 - fins opt.

6x50 swim @ :60 (descend stroke count 1-3, 4-6)

6x50 @ :55 (first 1/3 fast, remainder easy)

2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50] - **May increase interval to 1:10 per 50, if more rest is needed**

400 pull w/:45 rest OR can do 4 x 100 pull on aerobic pace OR 2 x 200 pull on aerobic pace

2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50] - **May increase interval to 1:10 per 50, if more rest is needed**

200 cool down


LEVEL 2
400 warm up (150 swim/50 kick x 2)

6x25 underwater kick @ :15sR - fins opt.

6x50 swim @ 1:20 (descend stroke count 1-3, 4-6)

6x50 @ 1:15  (first 1/3 fast, remainder easy)

2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ 1:10 per 50] - **May increase interval to 1:20 per 50, if more rest is needed**

300 pull  - steady pace, strong catch

200 cool down

 

Posted on March 27, 2015 .