Thursday, May 26, 2016

Thursday, May 26, 2016

Rainbow (Build)

Warmup/Main Set (everything flows together today)

300 Loosen @ 5:00

4 X 75 K/D/S @ 1:15 (choice of drills)

*keep HR at 22 or below through this point

5 X 150 Pull @ 2:00 (HR 22-25)

6 X 100 @ 1:10-30 (HR 25-28) Choice of stroke

5 X [2 X 50 @ 40] @ 2:00 (HR 30+)

Notes: about 40 minutes, there are some options to swim different strokes or IM, the HR and the timing is the most imporant key to the success to this type of set. You want to control your energy output from start to finish. The last part of the set are essentially broken 100's, the small amount of rest won't let your HR come down and it will be just enough to keep the quality up. You can easily extend this set to an hour or longer by adding some more reps, but keep the proportions the same. You want to spend a quarter of the time in each zone.