Thursday, May 27, 2010

Excellent Swim Drill and Saturday's Masters Workout

For last Saturday's workout, we did the Mega-Catch-Up drill. Here's a link that explains the drill with a great video!
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
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


Total: 4100

3 comments:

kgseymour said...

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!

Robin said...

Not at all! Reading swim workouts is a bit like reading heiroglyphics when you start out. I'll put it in a separate post.

janasmama said...

that workout does look intense! hard to imagine you getting wore out swimming... :)