Swimming Workout of the Week - May 16, 2014

This week’s set features some 125s, to get ready for the summer season of meters.  This was also, by far, the favorite set this week with Barbara’s masters swimmers.

For some great visuals to help you get just a little bit more out of this practice, check out this clip of Roland Schoeman at goswimtv.com.

WARMUP:  400 on your own

WARMUP SET:  200
8 X 25 freestyle with Tempo Trainer
Your choice of cadence, but you should focus on hearing the beep as each hand FINISHES the pull.

MAIN SET:  1900
4 X (100 Free + 25 choice kick) on whatever sendoff/turnaround gives 20-25 seconds rest
Odd 125s = smooth on the freestyle; push the kick
Even 125s = push the freestyle; easy on the kick

1 X 50 easy recovery

4 X (25 IM stroke + 75 Free + 25 IM stroke) on 20-25 seconds rest

1 X 50 easy recovery

4 X 125 pull on 20-30 seconds rest; descend #3 and 4
Focus = extending front to back on every pull

4 X 50 kick with a board on 10-15 seconds rest
Odd 50s:  Relaxed @ approx. 70% effort
Even 50s:  Up tepo @ approx. 85% effort

4 X 25 all-out freestyle with fins on :45
Swim two abreast in each lane.  These are all-out sprints, racing with your teammates

WARMDOWN:  100 easy recovery