Thursday, June 13, 2013

Thursday, June 13, 2013

Quality Swimming/Threshold:  Hold yourself accountable to some standards, put yourself in your uncomfortable zone.  The rest shouldn't be the hard part, it should be your effort.

Warmup on your own (1000-1500):

2 rounds, do one FR, one stroke, do it right the first time:

1 X 100 @ 1:30 Fast, use charts below

1 X 200 EZ @ 4:00

1 X 150 @ 2:15 Fast, use charts below

1 X 150 EZ @ 3:00

1 X 200 @ 3:00 Fast, use charts below

1 X 100 EZ

Warmdown:

Pace Charts:

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