Thursday, February 17, 2011

Girrrl Power and Triathlete's Dream Set

For the first time ever, we had more women than men at the morning Master's swim practice this a.m. So awesome! For many many years I was the only woman in the pool with the Master's, and while I adore all the guys I swim with, I have to admit it's really cool to have some girrrl power in the pool! Some of these ladies are smokin' strong too, and with any luck we'll be able to field a great relay team at the Association Championship meet in April.

Today's workout was a toughie, designed to get people ready to swim long with a strong pace, this is a great set for triathletes or open water swimmers, as well as people aiming to swim the 500, 1000, or 1650 in a meet.


200 each: Swim, Kick, Drill, Pull
4 x 75 Build Each

Main Set:
5 X 500  + 100 EZ 
Before each 500, do 10 pushups on deck then get a hard start and really push the first 25.  After the first 25, settle into a sustainable, aerobic pace.
#1:  Swim
#2:  Pull buoy.  Breathe every 3 the whole way 

#3:  Swim, faster than #1
#4:  Pull buoy.  Same breathing pattern as #2.
#5:  Swim, aim for fastest split of the day

100 EZ

4200 yards

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