Thursday, June 6, 2013

Thursday, June 6, 2013

Quality Swim Day:  Today is going to revolve around 3 10 minute efforts, I want you to do one FR, one stroke or IM, and one Kick.  Hold yourself accountable for how fast your are swimming, use the chart below.  These efforts don't last forever, don't wimp out:)

Warmup on your own: (1000-1500)

Round 1:

12 X 50 FR with 1 @ 30/35, 2 @ 40, 3 @ 50

*hold best average all the way through, hold yourself accountable, use 100 pace below minus 1-2 seconds as goal.

200-500 loosen

Round 2:

5 X 100 stroke/IM @ 2:00 see what you can hold, use chart below

200-500 loosen

Round 3:

10 X 50 Kick @ 1:00 see what you can hold

Warmdown

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