Workout #1715 – Monday, 13 November 2017
Generic – Distance
1 minute rest between sets
Yards Time Set Description
====== ======== ====
WARM-UP:
200 9:30 AM 1 x 200 on 3:00 Swim
200 9:34 AM 1 x 200 on 3:00 Pull
200 9:38 AM 1 x 200 on 4:00 Kick
Lower lanes 100 Kick
400 9:43 AM 8 x 50 on 1:00 Odds Drill Evens Build
25 6/1, 25 6/3 Zoomers for all the 50s
Lower lanes 4 x 50, mid lanes 6 x 50
BREATH CONTROL
Round 1
Lower lanes 4 x 100, Mid lanes 5 x 100
600 9:52 AM 6 x 100 on 1:40 Hold All 10s RI
Breathe every 3
300 10:03 AM 1 x 300 on 5:00 DZ Breathing Long Swim Fins
Danger Zone Breathing is no breathing Flags to Wall
and back out again
100 10:09 AM 4 x 25 on :30 Fins Sweet Spot Ki & Breathe
150 10:12 AM 2 x 75 on 1:30 Fins 50 1 Arm Pull/ 25 Build
1 Arm at side, breathe to non pulling side, work rotati
Round 2
600 10:16 AM 6 x 100 on 1:40 Hold All – RI 15s
Breathing every 2 this round
Do 2 on bad breathing side – any time difference?
Swim should be 3-5s Faster Same interval
300 10:27 AM 1 x 300 on 5:00 P DZ Swim Long Pull
100 10:33 AM 1 x 100 on 2:00 S 100 Scull Steady Kick
100 10:36 AM 4 x 25 on :30 Z & P Build to Strong w/ St Ki
Round 3
Should be 5-10s faster than Round 1
600 10:39 AM 6 x 100 on 1:40 Hold All RI=20s
Hold Breathing 4s as long as possible, then 2s
last 25 only as need like at end of race
300 10:50 AM 1 x 300 on 6:00 ASAP – Breathe 3-5-7
Did not make it to the As Slow as Possible
COOL DOWN:
200 10:57 AM 8 x 25 on :40 Over/Under IM Order
Over-Swim Low Stroke Count Regular swim limited breath
Under – what is underwater for that stroke?
If can’t make it the whole way, EZ and long rest of way
after you surface
11:02 AM 4,350 Yards