> 11-02-06 Shorter Intervals: 100s, 50s, and 25s | GoSwim TV

11-02-06 Shorter Intervals: 100s, 50s, and 25s

Went long with 200s yesterday, so wanted to do some shorter intervals at a higher heart rate today.

WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin
100 free
100 back

200 EZ breast kick all positions no equipment

BREAST KICK SET: 500 + 200
5 X 100 on 2:00 sendoff (approx. 15 seconds rest)
#1: Breast kick with board, with Tempo Trainer at 1:75
#2: Breast kick with board, with TT at 1:70
#3: Breast kick with board, with TT at 1:65
#4: Breast kick with board, with TT at 1:60
#5: Breast swim, with TT at 1:55
[Time descended 1:45 to 1:43 on kicks, then 1:30 on the swim.]

200 EZ freestyle pull, breathing every 2…every 3

IM SET: 1000
20 X 50 as below. Used a 1:00 sendoff (approx. :15 RI) for everything except the sculling

50 FL scull with pull buoy
50 FL
50 FL/BK
50 BK/BR
50 BR/FR
50 FL/BK
50 BK scull with pull buoy
50 BK
50 BK/BR
50 BR/FR
50 FL/BK
50 BK/BR
50 BR scull with pull buoy
50 BR
50 BR/FR
50 FL/BK
50 BK/BR
50 BR/FR
50 FR scull with pull buoy
50 FR

200 EZ freestyle pull breating every 2…every 3

FLY SET: 200
With fins.
8 X 25 on :30 sendoff
#1: cycle FL/cycle BR
#2: cycle of 2L/2R Fly…switch to FL
#3: Karla drill
#4: cycle of 2L/2R Fly…switch to FL
#5: 3 stroke Fly…switch to Free
#6: cycle of 2L/2R Fly…switch to FL
#7: Fast dolphin into backstroke breakout
#8: Fast dolphin into backstroke breakout

WARMDOWN: 200 EZ with fins

Total Yardage: 3000