Working pace today, and practicing the ability to stay relaxed on the front part of each swim or race. For some great insight into the art of "back-half" racing, check out Margaret Hoelzer's Go Swim Backstroke DVD.
WARMUP: 600
BREATH-CONTROL SET: 300
12 X 25 freestyle with fins or pull buoy on :30, swum as 4 rounds of:
1 X 25; breathe every 3 or 4
1 X 25; breathe every 5 or 6
1 X 25; breathe every 7 or 8
MAIN SET: 1900
In each round, you choose either the 75s or the 150s. Rest interval throughout is 20-30 seconds. The whole point of the set is to swim easy/moderate/strong as noted. As a reality check to see how you're doing, check your time at each 25 or 50. Better yet...have Coach record your times for each 50. You'll be amazed at how easy you have to feel on the first 50 (or 25) to be able to swim faster during the middle and final portion of each swim. On the final round, you're adding the extra goal of descending your times.
8 X 75 or 4 X 150
(easy/moderate/strong effort by 25 or 50; choice of stroke)
50 easy recovery
8 X 75 or 4 X 150
(easy/moderate/strong effort by 25 or 50; these are freestyle)
50 easy recovery
8 X 75 or 4 X 150
(descend 1-4...5-8 to 85% of max heart rate; choice)
WARMDOWN: 200
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