05/07/15 Workout Recap - Dirt Nasty Set

So....the general verdict from this morning's session was that the MS2 was a challenge. Difficult, yes, but it was very rewarding to see how happy the swimmers were with their performance. You must push your body and get comfortable being uncomfortable if you want to adapt and improve. 

For the 2nd set of 5 x 125's, one swimmer only had to add :05 to her aerobic 100 backstroke to maintain interval (2:05), while others needed to add at least :10 if not :15-:20 to the non-free to keep interval.  As long as the 100s STAY AEROBIC - do NOT sacrifice speeding through the entire thing just to get your overall :10-:15sR at the end of each 125.  If it means increasing your interval, but maintaining a steady, aerobic pace followed by a lights out 25, so be it.

05/07/15 - Levels 3 & 4
w/u: 300 as 50 freestyle + 25 stroke, repeat
        200 as 25 kick on side/25 freestyle drill
        100 IM focus on TECHNIQUE

PS: 12 x 25 @ :15sR
scull with feet hooked on gutter for a count of :10sec
“unlatch feet” and self-start to fast 25 choice

MS1: 4 x 200 pull @ 2:45 OR 3:20 OR 3:50
#1 - buoy only
#2 - buoy & paddles
#3 - paddles and fins
#4 - CHOICE of equipment

MS2: 10 x 125 @ 2:00/2:15 OR 2:30/2:45 OR 2:45/3:00
#1-#5: 100 aerobic pace free; rest :10s, then 25 FAST
#6-#10: 100 Non-Free; rest :10s, then 25 CHOICE FAST

c/d: 200 EZ

05/07/15 - Level 2
w/u: 200 as 50 freestyle + 25 stroke, repeat
        200 as 25 kick on side/25 freestyle drill

PS: 12 x 25 @ :15sR
scull with feet hooked on gutter for a count of :10sec
“unlatch feet” and self-start to fast 25 choice

MS1: 4 x 200 pull @ :15sR
#1 - buoy only
#2 - buoy & paddles
#3 - paddles and fins
#4 - CHOICE of equipment

MS2: 6 x 125 @ :15 seconds rest after each 125
#1-#5: 100 aerobic pace free; rest :10s, then 25 FAST
#6-#10: 100 Kick moderate (fins opt); rest :10s, then 25 FAST KICK

c/d: 200 EZ

Posted on May 7, 2015 .