Blogs

workout by Coach Kelly

WU: 800 choice
3x around: 3x50 kick @1, 50 swim free @1 at 12 strokes/length
100 fast/easy/12.5
descending 50s on 1:01: make it back each time by the top until you can't any more
so on #21, leave at the 20 and go 40 or faster, etc.
(DrCoachChris' comments follow)
held 37-38 on the first 10 (except #1, I went like 52 for kicks... it was fun to swim like an 80-year-old)
held 35-36 on the next 10
held 33-34 until about #25, then started descending for real (I kinda had to to keep making the time)
on #30 (<=31), I went 30
#31 (<=30): 29
#32 (<=29): 29
#33 (<=28): 29
50 easy at the end... I needed it.
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3200

600 swim mix strokes
A. 8x75 @1:15: 2 of each IM order: kick/drill/swim/25
pull 3x200 fr @2:50 descend
2 sets of 6x100 @1:40: 100 free, 75 fr/25 stroke, 50 fr/50 str, 50 str/50 fr, 75 str/25 fr, 100 stroke
200 easy
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3200

B. pull 3x200 w/20 sec. rest. descend
swim 2 sets of 5x100 @2:10: 100 free, 75 fr/25 stroke, 50 fr/50 str, 25 fr/75 str, 100 stroke
swim 8x25 @30 odds fr, evens no fr
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2500

WU: 300 swim, 200 kick, 300 pull
3 sets of 4x150 @2:15/2:40: set 1 swim, work walls; set 2 pull breathe 3/5/25; set 3 descend (still work walls)
100 easy
12x25 @35 1/2 under, 1/2 over
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3000

WU: 400 RIM k/s/25, 300 pull choice
A. swim 8x50 @55: #1-4 @14 strokes, #5-8 @12 strokes
swim 4x100 back @1:35 make interval
swim 4x400 fr @5:20 descend 1-4
100 easy
swim 12x25@30 choice
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3500
B. swim 4x400 @7 make interval/descend
100 easy
swim 12x25 @30 choice
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2700
C. swim 4x300 smooth choice @7
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1900

WU: 300 fr swim, 200 IM drill, 200 kick choice, 300 fr pull breathe 3/5/3/7/25
A. swim 3x around: 200 IM or stroke @3/3:15/3:30, 100 free build @1:30/1:40, 200 free @2:40/2:50/3:20, 100 IM or stroke @1:40/2
B. swim 3x around: 150 bk/br/fr @3:15, 100 free build @1:45/2, 150 free @2:30/2:45, 100 IM or stroke @2/2:15
100 easy
A. pull 8x50 back @55/1
B. swim 4x25 easy @30
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3300/3000/2700