Dryland strength training, then...
Warmup: 600 choice
Drill: 6 x 25 worst stroke
Swim: 6 x 50 stroke, no freestyle, smooth (:15 rest)
Main Set:
Swim: 20 x 100 freestyle, steady, on 1:25 sendoff
Rest 1:00, then…
4 x 100 freestyle on 1:20 sendoff. Make them!
Warmdown: 10 minutes drilling
Comment: Wow! Unbelievable main set. First 20 x 100's averaged 1:14. Last 4 x 100's were 1:12, 1:13, 1:15, 1:13. After such a sluggish practice on Wednesday and after such a hard strength training session preceding, I thought I would never get through this workout at the time intervals specified . Once I was warmed up, I felt very strong throughout.
Warmup: 600 choice
Drill: 6 x 25 worst stroke
Swim: 6 x 50 stroke, no freestyle, smooth (:15 rest)
Main Set:
Swim: 20 x 100 freestyle, steady, on 1:25 sendoff
Rest 1:00, then…
4 x 100 freestyle on 1:20 sendoff. Make them!
Warmdown: 10 minutes drilling
Comment: Wow! Unbelievable main set. First 20 x 100's averaged 1:14. Last 4 x 100's were 1:12, 1:13, 1:15, 1:13. After such a sluggish practice on Wednesday and after such a hard strength training session preceding, I thought I would never get through this workout at the time intervals specified . Once I was warmed up, I felt very strong throughout.
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