Swimming Workout of the Week - October 10, 2014

The goal of this week’s set:  How well can you hold your stroke count (and technique) as fatigue increases?

WARMUP:  600 on your own

CALIBRATION SET:  300
2 X 25 free; note your stroke count per 25 (could you hold it for a longer swim?)
2 X 50 free; note your stroke count on the “back 25”
2 X 75 free; what stroke count can you hold on the “back 50” (same as on the 50s?)

MAIN SET: 1200
Go into this set with a definite stroke count in mind from the warmup set.  Your goal for the main set is to hold that stroke count, even as your rest interval decreases.

10 X 100, swum as 2 rounds (5 X 100 and 5 X 100).  There is no extra break between rounds.

Choose one of these sendoff/turnaround patterns (reading across from Left to Right).  Your sendoff decreases by 5 seconds on each 100 for the first 5 X 100, then goes back up to the original sendoff and decreases again for the second 5 X 100.   Choose a pattern that gives you approximately 5 seconds rest on the tightest sendoff.

1:30…1:25…1:20…1:15…1:10
1:35…1:30…1:25…1:20…1:15
1:40…1:35…1:30…1:25…1:20
1:45…1:40…1:35…1:30…1:25
1:50…1:45…1:40…1:35…1:30
1:55…1:50…1:45…1:40…1:35
2:00…1:55…1:50…1:45…1:40
2:05…2:00…1:55…1:50…1:45
2:10…2:05…2:00…1:55…1:50
2:15…2:10…2:05…2:00…1:55
2:20…2:15…2:10…2:05…2:00

100 easy recovery

1 X 100 freestyle, up tempo from the blocks or from a push

WARMDOWN:  200-400