Friday, January 13, 2006
Sunday, January 15th Workout
Sunday, January 15, 2006
This workout is Marty's favorite type off set. The pattern is a short easy swim, a longer hard swim, and a short easy swim. This is meant to work your strength. Be sure to make the shorter swims easy and push the longer ones.
Intermediate (3,100)
Warm Up
150 Choice
150 Free
200 Pull
100 Drill
Main Set
Do twice (1st time free 2nd time Pull)
50 1:05
100 1:45 fast
50 1:05
50 1:05
200 3:30 fast
50 1:05
50 1:05
100 1:45 fast
50 1:05
Intermediate easy set
6 x 50 Kick 1:30
Second Main Set
Choice
50 1:15
100 2:00 fast
50 1:15
100 2:15
100 2:00 fast
100 2:15
50 1:15
100 2:00 fast
50 1:15
100 Warm Down
This workout is Marty's favorite type off set. The pattern is a short easy swim, a longer hard swim, and a short easy swim. This is meant to work your strength. Be sure to make the shorter swims easy and push the longer ones.
Intermediate (3,100)
Warm Up
150 Choice
150 Free
200 Pull
100 Drill
Main Set
Do twice (1st time free 2nd time Pull)
50 1:05
100 1:45 fast
50 1:05
50 1:05
200 3:30 fast
50 1:05
50 1:05
100 1:45 fast
50 1:05
Intermediate easy set
6 x 50 Kick 1:30
Second Main Set
Choice
50 1:15
100 2:00 fast
50 1:15
100 2:15
100 2:00 fast
100 2:15
50 1:15
100 2:00 fast
50 1:15
100 Warm Down
# posted by gladorca's blog @ 5:14 PM 
