3/9/12 Workout

GREAT workout this morning from the YOTA Masters group. The main set was split into (2) different main sets. Main Set #1 was a tighter interval/aerobic set. Main Set #2 was a pace/speed set. We did a 600 yard warm-up and then a 1200 yard prep. set before we began.

Main Set #1

4x50 Free on :40 (or adjusted to be about :05 sec or less rest)

50 Choice on :45 (Easy/Technique)

4x50 on :40

100 Choice on 1:30 (Moderate)

4x50 on :40

150 Choice on 2:15 (Strong)

4x50 on :40

200 Choice on 3:00 (Fast)

**NOTES: No extra breaks/rest built into this set. It is designed to be completed straight through. DESCEND the 50/100/150/200 choice swims to fast.

Main Set #2

4x50 on 1:00 (Descend -2sec to BEST TIME +:05 Seconds)

100 Pull (Even laps strong)

1 min. break

4x50 on 1:00 (ASCEND +2sec from BEST TIME +:05 Seconds)

100 Pull (Even laps strong)

1 min. break

4x50 on 1:00 (Descend -2sec to BEST TIME +:05 Seconds)

100 Pull (Even laps strong)

1 min. break

**NOTES: The descends and ascends... here is an example based on someone with the best time of :30 seconds in a 50 Free

The 4x50s Desc on 1:00 should be: #1-:41 / #2-:39 / #3-:37 / #4- :35 sec

The 4x50s Ascend on 1:00 should be: #1-:35 / #2-:37 / #3-:39 / #4-:41 sec