And the workout, boy was this a toughie! Our lane chose the :25 interval per 25 yards (middle column), which seemed like it would be plenty of rest but we really pushed the set and it totally wore me out.
Warmup:
200 Swim, 200 Pull
4 x 50 Drill with board
200 Swim
4 x 50 Drill no board
2 x 100 Kick IM Order
Main Set
2 X 25 :20 :25 :30
2 X 50 :40 :50 1:00
2 X 75 1:00 1:15 1:30
2 X 100 1:20 1:40 2:00
2 X 125 1:40 2:05 1:30
2 X 150 2:00 2:30 3:00
2 X 175 2:20 2:55 3:30
2 X 200 2:40 3:20 4:00
2 X 50 :40 :50 1:00
2 X 75 1:00 1:15 1:30
2 X 100 1:20 1:40 2:00
2 X 125 1:40 2:05 1:30
2 X 150 2:00 2:30 3:00
2 X 175 2:20 2:55 3:30
2 X 200 2:40 3:20 4:00
Approximately 60 seconds extra rest
1 X 200 2:40 3:20 4:00
1 X 175 2:20 2:55 3:30
1 X 150 2:00 2:30 3:00
1 X 125 1:40 2:05 2:30
1 X 100 1:20 1:40 2:00
1 X 75 1:00 1:15 1:30
1 X 50 :40 :50 1:00
1 X 25 :20 :25 :30
1 X 175 2:20 2:55 3:30
1 X 150 2:00 2:30 3:00
1 X 125 1:40 2:05 2:30
1 X 100 1:20 1:40 2:00
1 X 75 1:00 1:15 1:30
1 X 50 :40 :50 1:00
1 X 25 :20 :25 :30
Total: 4100
3 comments:
I have a horribly embarrassing question -- can you tell me how to follow this workout? I love to swim, and do a lot of it, but have never been a swimmer competitively or anything, so I'm not too clear on how to go about reading this workout. That's going to sound so dumb to you, and I'm sure you have a post somewhere that explains it -- I just don't know where to find it. Any help is much appreciated. Thanks!
Not at all! Reading swim workouts is a bit like reading heiroglyphics when you start out. I'll put it in a separate post.
that workout does look intense! hard to imagine you getting wore out swimming... :)
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