Speed set this week...geared to help you get ready for 50-meters sprints while training.
WARMUP: 600-800m
MAIN SET: 1950m
The idea is that you're alternating recovery-pace swimming with sets of
75s (and a final set of 50s) that are on long rest intervals. Take the
prescribed rest so that you can go FAST on the swims! It's also
important to descend your times.
This is a quality workout, not a mega workout.
1 X 225 recovery-pace freestyle on moderate interval
3 X 75 choice on 30 seconds rest interval; descend 1-3
2 X 125 recovery-pace free on moderate interval
3 X 75 choice on 45 seconds rest interval; descend 1-3
3 X 75 recovery-pace free on moderate interval
3 X 75 choice (ALL 3 FROM A DIVE) on 60 seconds rest interval; descend 1-3
3 X 75 recovery-pace free on moderate interval
3 X 50 choice (ALL 3 FROM A DIVE) on 90...120 seconds rest interval;
descend 1-3. (Take 90 seconds rest between 1st and 2nd 50. Take 2
minutes rest between 2nd and 3rd 50.)
200 easy recovery
The above set should take 60-65 minutes.
WARMDOWN: 200
