Warmup: 1000. Change stroke each 50
Drill: 6 x 25 sculling
Sprint: 4 x 75 FAST (on 4:30 sendoff)
Swim: 5 x 100 free, mellow (:15 rest)
Sprint: 4 x 50 FAST (on 2:30 sendoff)
Swim: 5 x 100 free, mellow (:15 rest)
Sprint: 4 x 25 FAST (on 1:00 sendoff)
Warmdown: 10 minutes drilling
Comment: Different sort of practice. Generally, I felt fast and strong throughout. Feeling pretty tired afterward.
75's felt fast. All were :48 or better, last :47.
100's were a bit of a luxury; did them on 1:40 sendoff, my definition of "mellow" (slower than moderate, faster than easy). I suppose their purpose was to flush out any lactic acid before the next sprint set.
Worked 50's hard; difficult to ascertain the times, but they were all around :30.
Worked 25's, too. Modified the swims a bit by doing 50's... 25 as fast as possible, a quick, good turn then lazy return to the start on 1:30.
And a good warmdown.
Drill: 6 x 25 sculling
Sprint: 4 x 75 FAST (on 4:30 sendoff)
Swim: 5 x 100 free, mellow (:15 rest)
Sprint: 4 x 50 FAST (on 2:30 sendoff)
Swim: 5 x 100 free, mellow (:15 rest)
Sprint: 4 x 25 FAST (on 1:00 sendoff)
Warmdown: 10 minutes drilling
Comment: Different sort of practice. Generally, I felt fast and strong throughout. Feeling pretty tired afterward.
75's felt fast. All were :48 or better, last :47.
100's were a bit of a luxury; did them on 1:40 sendoff, my definition of "mellow" (slower than moderate, faster than easy). I suppose their purpose was to flush out any lactic acid before the next sprint set.
Worked 50's hard; difficult to ascertain the times, but they were all around :30.
Worked 25's, too. Modified the swims a bit by doing 50's... 25 as fast as possible, a quick, good turn then lazy return to the start on 1:30.
And a good warmdown.
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