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发帖数: 9616 | 2 http://forums.usms.org/showthread.php?t=17704
Saturday
Warm up: 500 free
9x50 free on :45/:55/ 1:05 (repeat failures)
For this set above, you are to swim the intervals above 3 times through for
a total of 9. The :45 should be hard and the 1:05 easy to achieve. Change
the intervals to suit your ability. However, once you have established your
interval times. You are not to change them within the set. Any time(interval
) you do not make, you repeat until achieved. So 9x50 may not look like a
big deal, but the yardage can easily be increased if the times are not met.
8mile: 40/45/48 repeat failures, R:45
1x1,000 free pull ( you may use just a pull buoy or swim with paddles or use
a buoy and paddles. Just be sure your effort remains high, but do not
sacrifice your technique and long exit and enter of the stoke.
8mile: with buoy, took break 3-4 times in between.
6x100 kick with drag suit on R: 15
8mile: 3X100 dolphin kick/flutter kick, 6X50 butterfly/flutter or breast
kick
10x100 fast swim on R:30
8mile: Same
Cool down: 200 choice
8mile: 2X100 IM
Total; 3700 / 2 hours |
