Tuesday, 4/1/14

Tuesday, April 1, 2014

VO2, speed charts, EZ-Fast

Goal:  Good training needs to change and give your body new parameters to respond to.  Today is geared toward some good strong swimming with about equal parts work to rest.  Use the charts below to hold yourself accountable.  Remember, swimming fast is different than swimming far.

Warmup on your own: 5 minutes stretching on land, 15 minutes in the water

Main Set(may mix in stroke and kick as you wish)

20 X 25

alt 2 @ 20 FAST w/ 2 @ 30 EZ

12 X 50

1 FAST @ 40 (45 for stroke/kick)

1 EZ @ 60

2 FAST @ 40 (45 for stroke/kick)

2 EZ @ 60

3 FAST @ 40 (45 for stroke/kick)

3 EZ @ 60

8 X 75

Even's are all EZ @ 90

#1 - 3 X 25 @ 20

#3 - 1 X 25 @ 30 + 1 X 50 @ 40

#5 - 1 X 50 @ 40 + 1 X 25 @ 30

#7 - 1 X 75

Complimentary lifting session:

Squats

Set of 12 - 8 - 4 increase weights with each set

Deadlift

Set of 12-8-4 increase weight with each set

Lunges

30 walking lunges with 25-45 lb. held over head

Dumbell Bench Press

3 sets of 20

Pullups

20 total

Metebolic lift:

3 minutes of biking 20 max power, 20 EZ