04/30/15 Workout Recap - "RECOVERY"

Don't mistake "recovery" for SLOW swimming!  An in-season recovery workout, in this context - although there are several others - simply means more controlled swimming at an aerobic or sub-aerobic pace.  The same focus on technique and tempo, but at a much less intense level. Your heart rate should be nowhere near the peak levels of, say, a threshold set.  With this in mind, we kept intervals to :10 seconds rest and :15 seconds rest to give the individuals control over what each needed to do to "feel" recovery.  On the 75s with buoy, for example, some swimmers kicked all out, then used the 50 pull to really stretch out their stroke and work on rotation at a moderate tempo. Take this workout and put your own twist on it to give yourself the recovery you need!

04/30/15 - Levels 3 & 4
w/u: 500 choice

PS: 
6 x 50 drill @ 1:00 OR 1:10
6 x 50 swim @ :55 OR 1:10 (des 1-3, 4-6)

MS: *lil’ bit o’ recovery*

12 x 75 @ :15sR
25 kick w/ buoy out in front + 50 pull moderate

3 x 100 25 freestyle/25 backstroke @ :15sR (desc 1-3)

3 x 100 25 freestyle/25 breaststroke @ :15sR (desc 1-3)

3 x 100 FRIM @ :15sR (desc 103)

c/d: 100-200 EZ PZ

04/30/15 - Level 2
w/u: 400 choice

PS: 
6 x 50 drill @ 1:20 OR 1:30
6 x 50 swim @ 1:20 OR 1:30 (des 1-3, 4-6)

MS: *lil’ bit o’ recovery*

12 x 75 @ :15sR
25 kick w/ buoy out in front + 50 pull moderate

3 x 100 FRIM @ :15sR (desc 103)

c/d: 100-200 EZ PZ

Posted on May 4, 2015 .