Wednesday, January 4, 2012

New year, new post.

Okay guys 1st workout up here in a while and its a doozy of a set. Do it in three parts.

Part 1 - two days out. Warm up, then hit a 400 free as fast as possible. Go for a best time.

Part 2 - work out the average 200 pace for you swim. Then relax.

2days later
Warm up
1x300 with drill
8x50 dec pairs
2x150 drill/kick/swim x50
8x25 sprinting for 15m
1x200 easy
Main set
6x200 as
#1 - ave 200 from test +30 sec
#2 - at ave 200 from test
#3 - ave 200 from test +20 sec
#4 - at ave 200 from test
#5 - ave 200 from test +10 sec
#6 - at ave 200 from test

All done with under 60 sec rest
1x300 easy with drill

3x400 using the previous 6x200 as guides to neg split
1st 400 neg split as 200's #1 combined together
2nd 400 neg split as 200's #3&4 combined
3rd 400 neg split as 200's #5&6 combined
All done with under 60 sec rest

1x300 easy with drill

part 3 - forgive me

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