Wednesday, May 8, 2019
Spring Training Block
Warmup: 10 minutes on land + 15-20 minutes in the water
Main Set
5 X [75 + 50 + 25] @ 60/50/40
*pace per 25 gets faster with each swim
4 X [100 + 75 + 50 + 25] @ 1:20/1:10/1:00/50
*last 25 stroke
3 X [125 + 100 + 75 + 50 + 25] @ 1:30/1:20/1:10/1:00/50
*hold on to best Avg.
2 X [150 + 125 + 100 + 75 + 50 + 25] @ 2:00/1:40/1:20/60/40/20
*maintain effort through short rest.
Notes: Workout starts by picking up your tempo from 75-50-25 and then adding a little bit of stroke before settling into a nice strong pace on the round of 3 X's, all the rest is manageable and should be set up to emphasize quality. The last round is the finisher as the rest is taken away, with the goal of maintaining the effort.
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