Swim Session
Warm-Up Technique Drills
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Four sets of:
50 Meter Finger Tip Drag
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Catch-Up Drill
Rest 30 seconds
Main Set
Do your 100’s on a pace that will allow you about 10 seconds of rest at about 70% effort- then maintain that pace for your 200’s. You need to maintain this same pace at 400 so you are probably going to feel very relaxed and slow as you start out.
Four sets of:
100 Meter Freestyle with 10 seconds of rest
Followed by…
Two sets of:
200 Meter Freestyle at same pace as 100 Meters
Followed by…
One set of:
400 Meter Freestyle
(the goal is to try to maintain the same pace throughout)
Did 2 wods today for cardio.
EMON X 24min. 1) 8 cal AB 2) 15KB #35 3) 10 DB thrusters #20 4) 8 St Dips
800M run 3x 8dips /8 hspu/16kb #35 800M run 3x 10St pullups/30 Push ups/45 air squats 800M run. 22:53 Run w/vest
500 m Swim
I’d say you got a couple great workout sessions in. A lot of upper body volume there, make sure to give those arms/shoulders some extra mobility. Hopefully the 500m swim was a good lactic flush.
Will do Jean! Thanks so much!
I didn’t understand how fast that first set was supposed to be so just winged it. Just swam and tried to improve technique and alternated breathing.
1600m swam in 25y/m pool.
I’d say swims were around 2:05 or so avg with 25m turnarounds.
Being consistent with your 100m’s time throughout was key. Sounds like you stuck to a 2:05 pace throughout, so great job. And great job on focusing on the training aspect of the swim (techinque/breathing).
A. 30 min. swim
B. Worked on Power Cleans (no squatting for another week)
C. Eight sets – AB 2 min. work – 30 sec. rest ( 177cal)
D. Strongman Session
Hi Cindy, Just realized we are in the same age group! I have not been reading these posts. K, now I’m getting nervous! Can’t wait to meet you!!!
Hi Litsa!! Looking forward to meeting you too!!! I watched you and the other women compete in Carson, so inspiring!! I can’t believe I’m going to compete with such amazing athletic women ??, very nervous but honored. See you in Madison!!!
You definitely will do well! We’ll just go out there and give it our best!!! See you soon!
Great work today Cindy.
Thanks, Coach Jean! Lots of fun!!!!
100s: 1:25 x 4
200s: 3:15 x 2
400: 6:35
Great job Matt!