WARM UP
100 Meters – mix up finger tip drag, and thumb brushing by thigh
Rest 30 seconds
50 Meter Pull
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Freestyle
MAIN SET
Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Followed by…
Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40
Followed by…
Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
FINISHER – OPTIONAL
50 Meter Pull
(count your strokes – high elbows, long strokes-reach for your entry and finish long at the thigh)
Rest as needed
50 Meter Kick
(try 25 meters of butterfly kick on your back)
Rest as needed
50 Meter Drill of Your Choice
Rest as needed
50 Meter Kick
Rest as needed
50 Meter Pull
(count your strokes and compare to the first 50 meters)
Swimming not done today as I do this on Sunday with any running afterwards.
Was fortunate to get out on the water with my coach and do stand up paddleboarding for the first time. It was a great experience and I think I picked it up pretty well. Followed by a gym session of back squats sets of 2 at 90kgs. Then 3 RFT of 4 Hang Power Cleans at 55kg, 6 pull ups, 8 deadlifts 55kg, 12 KB goblet squats and 14 KB goblet lunges. Time 9:24.
Awesome Debbie! SUP is super fun!
Made it to the pool today.
Warm Up done.
Main Sets done – 25m every 40 sec; 50m every 1:20; 100m every 2:40
Finisher: 50m Pull (and ran out of time for the rest, lap swim time was over)
EVEN THOUGH THE 25M FEEL AS THOUGH THEY ARE AT 80% EFFORT, IT CERTAINLY DOESN’T FEEL THAT WAY FOR THE 50M OR 100M’S…I’M EXHAUSTED AFTER THE 100M’S….ANYBODY ELSE HAVE THAT PROBLEM?
Yeah – that is pretty common for most CF’s. I think it is really similar to running – if someone hasn’t spent much time focusing on pacing when running then all runs above 50% feel like 100% effort. I think that is the same with swimming – when it gets to longer sets, the pacing isn’t there just yet. Glad the 25M feel like they are at 80%, can you slow your pace down on those to try to hold a les perceived exertion rate for your 50’s and 100’s?
I can try that! I just find myself anxious to get to the other end!
I feel the same way! I can usually only make 50m and then I have to rest….our pool is set up at the 50m distance right now and I’m sucking wind by the time I get to the end. It’s like I’m either going way too slow or way too fast 🙂
Warm up done
4 x25m done on :25 intervals 17 strokes
4x50m done on :50 intervals 17 strokes
4x100m done on 2:00 intervals 17-18 strokes
4x 25m done on :25 intervals 16-17 strokes
Had to take my kids with me to the pool, so it wasn’t the best session! They can swim, but still felt like I had to keep a close eye on them 🙂 I was actually impressed with how well they swam. Got in some 50m swims every 2 min on the minute. Might try and swim again on Sunday afternoon.
Oh that is awesome Beth!! What a fun day you had!
It was cool to have them swimming, but I wasn’t very focused on anything. Probably spent 20ish minutes in the pool and only swam like 10 min…the rest was spent making sure they could swim to the end, waiting for them, telling them they can’t use the platforms as diving boards, one wants a kickboard, the other wants the kickboard… I gave up and walked them over to the lazy river pool next door! LOL…that was more my speed of swimming 😉
hahaha if there is an event at games that requires multi-tasking, you will nail it!