A red-hot cardio workout today -- the traditional Valentine's Day set for the Masters team that Barbara coaches. This workout takes about 60 minutes, and is great for a group of mixed-ability swimmers. It's also a good team builder. A Valentine's Day playlist is at the bottom. Share the love on V-Day!
WARMUP: 400
WARMUP SET: 450
6 X 75 with fins on 1:30; each 75 is 25 Back, 25 Breast, 25 Free
#1 and #4: Backstroke is up tempo
#2 and #5: Breaststroke is up tempo
#3 and #6: Freestyle is up tempo
MAIN SET: 1000
10 X 100 on 3:00
These are not all-out, 100%-effort swims. You're aiming for your best time plus 10 to 15%. Examples of best times plus 10-15% can be found in the accompanying PDF file.
It's OK to switch strokes (and equipment) during the set, so long as the effort level is maintained. Example: Alternate 1 X 100 free with fins and 1 X 100 breaststroke with no equipment.
VALENTINE'S DAY PLAYLIST
Number 1 Goldfrapp
Love Is the Drug Roxy Music
That's Amore Dean Martin
If I Fell The Beatles
No Other Baby Paul McCartney
I'm Yours Jason Mraz
I'm Into Something Good Herman's Hermits
You Sexy Thing Hot Chocolate
Burning Love Elvis Presley
Ain't No Cure for Love Leonard Cohen
Beautiful Wreck Shawn Mullins
True Love Is Hard to Find Toots & The Maytals
Crazy Love Van Morrison
Somethin' Stupid Frank SInatra (with Nancy Sinatra)
Baby You Got What it Takes Van Morrison & Linda Cash
Unknown Legend Neil Young
Jersey Girl Tom Waits
If I Should Fall Behind Bruce Springsteen
Stand By Me John Lennon
Can't Get Enough of Your Love Baby Barry White
Make You Feel My Love ADELE
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