04/21/15 Workout Recap - STEADY, BUT FAST

We started out the workout with a fun yet demonstrative drill from SwimMAC Elite: 3-across freestyle.  Any swimmer who has the tendency to swing out in freestyle recovery can benefit from this "drill", which forces you to narrow-up your freestyle so as to not strike the swimmer immediately next to you.  It's fun, different and works!  Try it out the next time you have a couple of other swimmers practicing with you.

The main set is Dave Salo-derived, so you know it's fast!  Swimmers really pushed it hard during the 100s and were able to stay within 2 or 3 seconds of their round 1 times, even though round 2 and round 3 offered less and less rest.

04/21/15 - Levels 3 & 4

w/u: 300 choice swim 
        6 x 1:00 kicking on wall as :40 HARD/:20 REST

PS: 
10 x 25 freestyle 
WAY DOWN: THREE SWIMMERS WIDE per lane @ :10sR
WAY BACK: Partner pulling, alternate positions on each way back @ :10sR

10 x 75 @ 1:10 OR 1:20 OR 1:30
25 free/25 non-free/25 free

MS: 3 ROUNDS of (4x25 + 3x100)
Round 1: Rest Interval of :15/:45 
Round 2: Rest Interval of :15/:35
Round 3: Rest Interval of :15/:25

Example: Round 1 4 x 25 @ :30, 3 x 100 @ 2:00 (1:15P)
              Round 2 4 x 25 @ :30, 3 x 100 @ 1:50 (1:15P)
              Round 3 4 x 25 @ :30, 3 x 100 @ 1:40 (1:15P)


c/d: 200 pull

Posted on April 22, 2015 .