font size A A A

UV Rays Masters Super Tuesday Vote for Your Favorite Pool Toys

Posted by Barbara Hummel on Feb 05, 2008 08:08AM
WARMUP: 400

TRIATHLON SET: 100
4 X 25 swimming 3 abreast in each lane

TEMPO-TRAINER SET: 600
6 X 50 with TT set anywhere between 1.70 and 1.80
#1 to #3 are pulse breast with fins, breathing every 3, 2, 1 by 50
#4 to #6 are 25 drill/25 breast without fins. Drill = breast with an extra kick

6 X 50 take .05 off your TT setting
Repeat #1 to #3 with fins (Try to use a different style of fins this time.)
Repeat #4 to #6 without fins

PADDLE SET: 600
6 X 100 freestyle with pull buoy and paddles
#1 to #3 with a “large” paddle
#4 to #6 with a “smaller” paddle or fingertip paddle
Try to maintain consistent time throughout the set.

KICK SET: 600
6 X 100 freestyle with fins
#1 to #3: Use one style of fins and alternate 25 2-beat kick/25 6-beat kick/25 2-beat kick/25 6-beat kick
#4 to #6: Use Zoomers or nekked feet and alternate 2-beat/6-beat as above


LANE 1 MAIN SET: 1300
6 X 50 freestyle with fins and with TT set at comfortable cadence. Use fins.

8 X 25 Hand-Lead dolphin kick on your stomach with Tempo Trainer set at comfortable cadence. Use fins. Work on starting each kick at your STERNUM rather than at your knees.

16 X 25 freestyle pull – paddle swap
4 with Forearm Fulcrum
4 with The Bolster
4 with Freestyler paddle
4 with regular paddle

8 X 25 freestyle pull no paddles at all. Focus on EVF.

8 X 25 with fins and Tempo Trainer. 4 Back/3 Free Combo.

WARMDOWN:
8 X 25 free with fins. Try to take just 2 breaths per 25. Do 5 bobs recovery between 25s. Focus on relaxing and swimming with clean, no-bubble hand entry.







Archived Comments


The Pool

Subscribe RSS Feed


Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming Adam DeJong aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoff ascending sendoffs Ashley Delaney backstroke balance Barry Murphy beach reading bilateral breathing birthday swim blueseventy Bobby Savulich Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims buoy butterfly Carlos Almeida catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick Dominik Meichtry DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finisFinis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals goswimtv.com hand entry hand exit head position heart rate hips hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids Kim Vandenberg learn-to-swim Lia Neal long axis strokes loping Margaret Hoelzer Martyn Forde masters Matt Patton medball Michael Phelps middle distance Misty Hyman mobile video monofin negative split neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training Rachel Stratton-Mills racing recovery relay starts resisted swimming rhythm Ricky Berens Robert Margalis Roland Schoeman Roque Santos rotation same sendoff Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio Wu Peng

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed Subscribe to our RSS feed


 
built by devtwo