Hi Ladies, Give this goal set a try. You can incorporate it once a week or every other.
2 x 100 (@ 2:15 enjoy)
2 x 100 (@ 2:00)
2 x 100 (@ 1:55)
2 x 100 (@ 1:50)
and so forth
do this until you can't hold the interval.
The reason this is a great test set is that as the season goes on, you can:
1. see how much faster you can hold
2. see if you can start on a faster interval and how fast you can get starting with less rest
3. see if you can hold faster 100's quality (maintaining a Distance Per Stroke goal (DPS)
Have fun! Share your accomplishments and your goal. Today we ended on 1:35 because, well, 14 x 100's seemed like enough as a starting point!
Monday, April 19, 2010
Wednesday, April 14, 2010
Go the Distance. Go a Mile!
Workout of the day
400 choice
3 x ( 2 x 25, 100, 2 x 25, 100)
1st round of 25's: shark fin
2nd round of 25's: 3L/3R/3Together
25's on 30
100's easy on 1:45 or 2 minutes
4 x 4 x 25's
Each round is IM order all drill
2L/2R
Switching L Drill
fast hands breast
3/4 catch up.
on 30
Have fun!
400 choice
3 x ( 2 x 25, 100, 2 x 25, 100)
1st round of 25's: shark fin
2nd round of 25's: 3L/3R/3Together
25's on 30
100's easy on 1:45 or 2 minutes
4 x 4 x 25's
Each round is IM order all drill
2L/2R
Switching L Drill
fast hands breast
3/4 catch up.
on 30
Have fun!
Monday, April 12, 2010
2000 yard workout: Choose your Own Adventure
Here is a great workout, with two variations, that we did today.
4 x 200
Choose your Own Adventure:
50 Free, 50 Breast (switch to other non-free if desired), 50 almost catch up, 50 build
4 x (4 x 50 and a 100 Free)
4 x 50 on 55: Free/Back
4 x 100 on 15 seconds rest
OR
400 (30 seconds rest)
300 (20 seconds rest)
200 (10 seconds rest)
100
What have you girls been doing?!
4 x 200
Choose your Own Adventure:
50 Free, 50 Breast (switch to other non-free if desired), 50 almost catch up, 50 build
4 x (4 x 50 and a 100 Free)
4 x 50 on 55: Free/Back
4 x 100 on 15 seconds rest
OR
400 (30 seconds rest)
300 (20 seconds rest)
200 (10 seconds rest)
100
What have you girls been doing?!
Motivation to Go the Distance in Your Workout?!
So, Saturday Teresa and I were at the pool and both not super motivated to get our workout in. When this happens, Teresa and I usually will agree to get in a 1000 or 1500 depending where in the season we are. The beginning, no doubt, is a 1000.
To humor you some more, we got to 600 and found ourselves struggling.
Solution:
A mixed 400. This gets you a good chunk of distance, swimming, and drilling in, goes by fast and is actually fun. Sometimes even motivating you to go past the 1000. (though not yesterday :)
What can be in your mixed 400. anything!
Ours was as follows:
1st length: scull
2nd length: 2 up/2 down breast (2 down your choice, pull, kick, or underwater pull downs)
3rd length: a drill (free or non-free)
4th length: whole stroke (related to the stroke you just drilled)
Enjoy!
To humor you some more, we got to 600 and found ourselves struggling.
Solution:
A mixed 400. This gets you a good chunk of distance, swimming, and drilling in, goes by fast and is actually fun. Sometimes even motivating you to go past the 1000. (though not yesterday :)
What can be in your mixed 400. anything!
Ours was as follows:
1st length: scull
2nd length: 2 up/2 down breast (2 down your choice, pull, kick, or underwater pull downs)
3rd length: a drill (free or non-free)
4th length: whole stroke (related to the stroke you just drilled)
Enjoy!
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