Thursday, May 23, 2013

Thursday, May 23, 2013

Threshold/Cruise Speed Day:  There are some very strong efforts today that will be driven by time and effort, not sendoff.  Feel free to mix in strokes or IM's as you wish, but give full attention to the faster swims.

Warmup on your own (1000-1500):

Main Set:

1 X 50 @ 45

2 X 50 @ 50

3 X 50 @ 55

4 X 50 @ 60

*1st 50 on each sendoff is at P200+2 or better, the following 50's are ez, so you get more rest as you go.

1 X 100 @ 1:30

2 X 100 @ 1:45

3 X 100 @ 2:00

*1st 100 on each sendoff is at cruise speed (see below), the 2nd fast 100 will be the toughest

1 X 150 @ 3:00

2 X 150 @ 3:00

*1st 150 on each sendoff is at cruise speed (see below)

1 X 200 at cruise speed

This is a little more speed than last Thursday, do it well, make sure you warmdown.

Cruise Speed Chart (from Paul Yetter, T2 Aquatics)

200 PR        100 Pace              125 Pace              150 Pace              200 Pace              300 Pace

1:35-1:39      51.5-53.5              1:06.0-1:08.0      1:21.0-123.5        1:48.5-1:151.5    2:49.0-2:53.0   1:40-1:44      54.0-56.0              1:09.0-1:11.0      1:24.0-1:26.5       1:53.5-1:56.5       2:55.0-2:59.0

1:45-1:49      56.5-58.5              1:12.0-1:14.0      127.0-1:29.5        1:58.5-2:01.5      3:01.5-3:05.5

1:50-1:54      59.0-1:01.0           1:15.0-1:17.0      1:31.5-1:34.0      2:03.5-2:06.5      3:10.0-3:14.0

1:55-1:59      1:01.5-1:03.5        1:18.5-1:20.5      1:35.5-1:38.0      2:08.5-2:11.5      3:19.5-3:23.5

2:00-2:04      1:04.0-1:06.0        1:21.5-1:23.5      1:39.0-1:41.5      2:13.5-2:16.5      3:25.0-3:29.0

2:05-2:09      1:06.5-1:08.5        1:24.5-1:26.5      1:42.5-1:45.0      2:18.5-2:21.5      3:32.5-3:36.5

2:10-2:14      1:09.0-1:11.0        1:27.5-1:29.5      1:46.0-1:48.5      2:23.5-2:26.5      3:38.0-3:43.0

2:15-2:19          1:11.5-1:13.5              1:30.5-1:32.5          1:49.5-1:52.0         2:28.5-2:31.5           3:45.5-3:52.5