Practices → Gold (Advanced)
Bookmark and Share   Print this entry Print this entry
font size A A A

Figuring out Intervals

Posted by Glenn Mills on May 05, 2009 10:33AM (6,280 views)

This practice helps figure out what intervals you'll be able to train on for future practices.  It's tough, challenging, but loads of fun... for the coach.

•  600 warm-up
•  8 x 75 - drill, kick, swim on 1:10 - continuing warm-up
•  20 x 25 with no interval - the stroke is your choice, either fly or breast.  After the odd swims, it's 5 x squat jumps, after the even swims, it's 5 x push-ups

Main Set
• 4 sets of 5 x 50 kick
 - first set is on the :50 interval - your choice of kick
 - second set is on the :50 interval - your choice of kick
 - third set is on the :45 interval - better start choosing your fastest kick
 - fourth set is on the :40 interval - just hang on!

• 4 sets of 5 x 100 swim
 - first set is on the 1:12 interval - these are all freestyle
 - second set is on the 1:12 interval - start learning how to go faster... easier
 - third set is on the 1:10 interval - maintain your pace through the set
 - fourth set is on the 1:05 interval - again... just hang on.

The practice is 4,700 yards, but with a little bit of dryland thrown in for seasoning... it's a fun practice.


Tags dryland, kick, training


Responses

Responded May 06, 2009 12:52AM

mm nice workout, I like it

Responded May 06, 2009 02:10AM

Es muy buena y vaya que ¡cansa!
es RETORA
Responded May 10, 2009 09:46PM

Juan is saying "It's very good and likely will make you very tired! It's" -- hmm, "retora" isn't in my dictionary. I'll guess: "torture" or "bullfight" or "twisted."
Responded May 12, 2009 06:38PM

LOVE the dryland aspect!
Responded May 12, 2009 09:44PM

Just make sure to plant the feet solid on the ground while getting in and out. Between the slippery deck, and total exhaustion toward the end of the set... there seems to be some stumbling that creeps in to the mix. At least for me.
Responded May 27, 2009 02:26PM

I did this practice yesterday, and I got muscle pain in shoulders and pectorals. I think I wasn't ready to many push-ups.
Responded Jun 02, 2009 05:16PM

not the push-ups; what scares me on this is the 4 sets of 5x100 - talk about pain!
Responded Dec 06, 2009 06:33AM

I will do this tomorrow and i will let you know .....

User_go Please login or signup to leave a comment.

The Pool

Subscribe RSS Feed


Videos-Evals

Drills

Products

Practices


 

More

Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoffs backstroke balance beach reading bilateral breathing birthday swim blueseventy Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims butterfly catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finish fins fist drill flip turn flutter kick Fran Crippen freestyle gallop stroke goals hand entry hand exit head position heart rate hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids learn-to-swim long axis strokes loping Margaret Hoelzer masters medball Michael Phelps middle distance Misty Hyman mobile video monofin neural Olympics one-hour swim open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training racing recovery relay starts resisted swimming rhythm Robert Margalis Roland Schoeman Roque Santos rotation Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streamline stretch cord stretching stroke count stroke rate 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 turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio

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