Today I am posting 2 main sets. Both are challenging in thier own ways... **Read "NOTES" at end of blog post. Set #1 - ANE (Anerobic) ---Set #2 - AER (Aerobic)
Main Set #1
2xthrough (28x50 total)
All on 1:00 or :20R
8x50
3- Fins DPS (Distance Per Stroke)
1- Fins and Paddles FAST
4x50
3- Swim
1- Paddles FAST
2x50
1-EZ
1-FAST
Main Set #2
3x100 Tight Interval (:5-:10 Rest)
50 Fast As Possible (1:00 or at least +:25R)
3x200 Tight Interval (about :10 sec Rest)
100 Fast As Possible (2:00 or +:30Rest)
1x500 Strong
200 Fast As Possible
**NOTES:
Main Set #1 - Keep the "DPS" Swims long with PERFECT Technique -- Keep the "FAST" swims very intense with LOTS of power! If the FAST is done properly, you should feel the good "burn" in those muscles!
Main Set #2 - This set is not designed for lots of rest or downtime. It is 1750 yards of high AER (aerobic) work with not too much rest. The 3x100 / 3x200s should be "tight" (low rest and about 60-70% effort) ... The "Fast as Possible" (FAP) should be..... well, FAST!!!
-- If you do either workout, send me a quick email and let me know how you did!!
--Jack
No comments:
Post a Comment