Sunday, January 23, 2011
January 26, 2011 - Free with some Sprint work
This week involves some free sprinting with limited rest. This is meant to raise your heart rate. There will be a fairly long warm up with 2 high intensity sets separated by some moderate swimming. The final set is moderate choice to bring down your heart rate. The high intensity sets should leave you breathing hard each time you stop at the wall. Otherwise you probably aren't pushing hard enough and getting your heart rate up. Below is the expert set.
Warm Up
200 Free
3x100 Pull
100 Kick
Main Set
- moderate 6x100 free rest :15
- 4x50 kick
- 100s free FAST with 30 sec rest. This should be at a challenging pace. Your breath should be heavy at the end of each 100. Idea is to get your heart rate up.
- 6 x 100 Pull or swim choice, steady pace
- 100s free FAST with 30 sec rest. This should be at a challenging pace. Your breath should be heavy at the end of each 100. Idea is to get your heart rate up.
- 6x100 Easy Choice
Warm Down
100 Choice
Warm Up
200 Free
3x100 Pull
100 Kick
Main Set
- moderate 6x100 free rest :15
- 4x50 kick
- 100s free FAST with 30 sec rest. This should be at a challenging pace. Your breath should be heavy at the end of each 100. Idea is to get your heart rate up.
- 6 x 100 Pull or swim choice, steady pace
- 100s free FAST with 30 sec rest. This should be at a challenging pace. Your breath should be heavy at the end of each 100. Idea is to get your heart rate up.
- 6x100 Easy Choice
Warm Down
100 Choice
# posted by gladorca's blog @ 8:18 PM 
