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Main Set - Tuesday morning 09/21/10

Posted by Glenn Mills on Sep 21, 2010 08:50AM (4,969 views)

Longer, and more aerobic work... until the very end.

Pool was set up long course.

6 x 200 free on 3:00, just keep the stroke smooth and long
5 x 200 breast on 3:30, just keep the stroke smooth and long
5 x 200 free on 2:45 with fins.  Pick up the pace and start pushing the time lower.
4 x 200 kick / swim with fins.  Kick a 150, watch the clock and get ready to get your time.  All out 50 sprint driving with the legs.  A few of us did breaststroke with dolphin kick.  These 50's need to be above speed and very intense.


Tags training, sprint, kick, fins


Responses

Responded Sep 21, 2010 08:07PM

Great work out! I just made the sets 250 to get to 5000 yds. Did back instead of breast. Added large hand paddles. Intervals were set to control HR at 25 beats per 10 secs (150 BPM) during sets and starting sets at 18 beats per 10 sec (108 BPM). Completed in 1hr 45 mins. My goal is 1 hr 30 mins. This allows me to see the improvement in my conditioning by the reduction of the HR recovery time. BTW I am 52 and a little out of swim shape.

Responded Sep 21, 2010 11:20PM

Sounds like great manipulation to the set. Excellent job. That's what they're posted for... just ideas. I'm 48 and more than just a little out of shape. ;)

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