08/25/15 Workout Recap - Semi-Lactate Sprints

This workout was tough!  Establish a good rhythm in your pre-set 100s and then carry that over to your speedy 50's before you go all out in your 25s.  The goal is to defend against stroke break-down through fatigue-inducing 25s, followed by active recovery.  How did you fare in this workout?

08/25/15 - All Levels SCY
w/u: 10 minutes choice

PS: 6 x 100 freestyle @ 1:25 OR 1:40 OR 1:50 - focus on entry & rotation

MS: “Cross-Swim”
10 x 50 freestyle as 25 FAST/25 EZ @ :15sR
After EVERY 2 50s, do 5 “mock get-outs” (or :30 HARD kick on wall)

10 x 50 as 25 FAST STROKE/25 EZ @ :15sR
After EVERY 2 50s, do 5 streamline jumps off bottom

5 x 25 SPRINT ALL-OUT from the blocks @ 2:00
*either float back to block, or get out at bulkhead end and walk back

c/d: do your own thang

Posted on August 26, 2015 .