»
Intermediate Open Water Swim Training
Day 042 - LAST (REALLY) TOUGH WORKOUT
W.U. 400 free, 4x50's kick, 200 pullMAIN SET (LADDER), 500 @ 30 secs rest, 5x100's @ 10 secs rest, pace, 400 @ 25 secs rest4x100's @ 10 secs rest, pace, 300 @ 20 secs rest, 3x100's @ 10 secs rest, pace, 200 @ 15 secs rest, 2x100's @ 10 secs rest, pace, 100 @ 10 secs rest, 100 pace. COOL DOWN 
|
WARM UP
400 free
4x50's kick
200 pull
MAIN SET
LADDER
500 @ 30 secs rest
5x100's @ 10 secs rest, pace
400 @ 25 secs rest
4x100's @ 10 secs rest, pace
300 @ 20 secs rest
3x100's @ 10 secs rest, pace
200 @ 15 secs rest
2x100's @ 10 secs rest, pace
100 @ 10 secs rest
100 pace
COOL DOWN
Take this main set and really try hitting pace on all the 100's. On the 500,400,300,200,100, attempt to keep long steady strokes and even split the distances as much as possible; while they are not meant to be recovery sets, they are meant to be long-distance mental "breathers" between explosive 100's pace.
Pat yourself on the back; 40 days ago you would have looked at this set and probably said "That looks impossible; I'll keel over and die!" and you are now doing it at the end of a week of tough workouts with (hopefully?) no problems.
|
|
Shopping:
