Morning Master’s Swim Tuesday’s for the month of March Main Set Lanes 1, 2, 3. --- Two Broken 1500’s 1 x 500 ---- Steady, Get a solid warm up. Start slow and build to race pace 1 minute rest 2 x 200 --- at 1500 meter race pace, 20 seconds rest in between 200’s take your pulse. It should be the same after all three 200’s 1 minute rest 5 x 100 --- at 1500 meter race pace, 20 seconds rest in between 100’s take your pulse. It should be the same after all three 100’s. The 200’s and 100’s should be very close on heart rate. 1 minute rest 4 x 50 Hard, on the minute 1 Minute rest 5 x 100 --- at half Ironman race pace (5% slower (5%< FTP) than 1500 meter), 20 seconds rest in between 100’s take your pulse. It should be the same after all three 100’s. 1 minutes rest 3 x 200 --- at half Ironman race pace, 20 seconds rest in between 200’s take your pulse. It should be the same after all three 200’s. The 200’s and 100’s should be very close on heart rate. 1 minute rest 1 x 300. At half Ironman race pace . Stretch it out. Practice sighting, good body position, low kick effort, hi elbow Cool Down Main Set Lanes 4, 5, 6 --- Two Broken 1300’s 1 x 400 ---- Steady, Get a solid warm up. Start slow and build to race pace 1 minutes rest 3 x 200 --- at 1500 meter race pace, 20 seconds rest in between 200’s take your pulse. It should be the same after all three 200’s 1 minute rest 3 x 100 --- at 1500 meter race pace, 20 seconds rest in between 100’s take your pulse. It should be the same after both 100’s. The 200’s and 100’s should be very close on heart rate. 8 x 50 hard 15 seconds rest 3 minutes rest 4 x 100 --- at half Ironman race pace (5% slower (5%< FTP) than 1500 meter), 20 seconds rest in between 100’s take your pulse. It should be the same after all four 100’s. 1 minutes rest 2 x 200 --- at half Ironman race pace, 20 seconds rest in between 200’s take your pulse. It should be the same after both 200’s. The 200’s and 100’s should be very close on heart rate. 1 minute rest 1 x 300. At half Ironman race pace . Stretch it out. Practice sighting, good body position, low kick effort, hi elbow Cool
Posted on: Mon, 17 Mar 2014 19:40:49 +0000
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