Longer, and more aerobic work... until the very end.
Pool set up long course.
6 x 200 free on 3:00, just keep the stroke smooth and long
5 x 200 breast on 3:30, just keep the stroke smooth and long
5 x 200 free on 2:45 with fins. Pick up the pace and push the time down
4 x 200 stroke with fins. First 150 kick your choice, take some rest and leave when you can get some clear water and a good look at the clock. Last 50 as fast as you can go stroke, getting your time. A few of us did breaststroke with dolphin kick.
Tuesday, September 21, 2010
Monday, September 20, 2010
Main Set - Monday morning 09/20/10
Sorta fun this morning, but with still being tired from traveling over the weekend, this set was certainly challenging.
This is a swimming / strength building exercise in which you swim a certain number of lengths, and then perform a "pull-out", or lift yourself out of the water on the wall to full extension of the arms, and then back down under water. Some people call these "lift-outs" as well.
This is to be performed as a continuous swim.
Swim 1 length - Perform 1 pull-out
Swim 2 lengths - Perform 2 pull-outs
Swim 3 lengths - Perform 3 pull-outs
Swim 4 lengths - Perform 4 pull-outs
Swim 5 lengths - Perform 5 pull-outs
Swim 6 lengths - Perform 6 pull-outs
Swim 7 lengths - Perform 7 pull-outs
Swim 8 lengths - Perform 8 pull-outs
Swim 9 lengths - Perform 9 pull-outs
Swim 10 lengths - Perform 10 pull-outs
Swim 11 lengths - Perform 11 pull-outs
When you add it up, that's 66 lengths, or the swimming mile. Plus 66 pull-outs. Takes a bit longer than a straight 1650 ;)
This is a swimming / strength building exercise in which you swim a certain number of lengths, and then perform a "pull-out", or lift yourself out of the water on the wall to full extension of the arms, and then back down under water. Some people call these "lift-outs" as well.
This is to be performed as a continuous swim.
Swim 1 length - Perform 1 pull-out
Swim 2 lengths - Perform 2 pull-outs
Swim 3 lengths - Perform 3 pull-outs
Swim 4 lengths - Perform 4 pull-outs
Swim 5 lengths - Perform 5 pull-outs
Swim 6 lengths - Perform 6 pull-outs
Swim 7 lengths - Perform 7 pull-outs
Swim 8 lengths - Perform 8 pull-outs
Swim 9 lengths - Perform 9 pull-outs
Swim 10 lengths - Perform 10 pull-outs
Swim 11 lengths - Perform 11 pull-outs
When you add it up, that's 66 lengths, or the swimming mile. Plus 66 pull-outs. Takes a bit longer than a straight 1650 ;)
Wednesday, September 8, 2010
September 8th, 2010 Masters
• 500 free smooth warm up
• 12 x 100 free on 3rd person in interval (approximately 1:25)
- first 4 with very slow stroke and 6 beat kick
- second 4 with a bit faster turnover and 6 beat kick
- third 4 with faster turnover and 6 beat kick
• 4 x 50 on 1:00 easy
• 12 x 50 breath control - interval is 4 breaths on the wall then go
- first 4 you get 4 breaths for the entire 50
- second 4 you get 3 breaths for the entire 50
- third 4 you get 2 breaths for the entire 50
• 3 rounds of vertical kick
- :30 on :30 off with arms crossed
- :20 on :20 off with hands out of the water
- :10 on :10 off with arms in streamline
• 8 x 100 backstroke on 1:30
• 4 x 50 easy on 1:00
• 12 x 100 free on 3rd person in interval (approximately 1:25)
- first 4 with very slow stroke and 6 beat kick
- second 4 with a bit faster turnover and 6 beat kick
- third 4 with faster turnover and 6 beat kick
• 4 x 50 on 1:00 easy
• 12 x 50 breath control - interval is 4 breaths on the wall then go
- first 4 you get 4 breaths for the entire 50
- second 4 you get 3 breaths for the entire 50
- third 4 you get 2 breaths for the entire 50
• 3 rounds of vertical kick
- :30 on :30 off with arms crossed
- :20 on :20 off with hands out of the water
- :10 on :10 off with arms in streamline
• 8 x 100 backstroke on 1:30
• 4 x 50 easy on 1:00
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