There will be no swim practice with Erwin Tan this week, as he will be out of town. However, he has supplied the below workout.
(Those of you viewing this post in email format may want to visit the site to see the workout)
Date: April 11, 2008
|
Set Description |
Intensity |
Time |
Yardage |
|
Warm up 200 swim 200 pull with paddles |
70-75% |
|
400 |
|
Set #1 200 swim 3×100 swim descend 1-3 200 pull 3×100 swim descend 1-3 |
80% 80%-90% 80% 80%-90% |
|
1000 |
|
Set #2 500 swim every 3rd length fast |
80% |
|
500 |
|
Set #3 6×150 pull breathing every 3 or 4 |
85% |
|
900 |
|
Set #4 500 swim every 3rd length fast |
80% |
|
500 |
|
Total Yards |
|
|
3400 |
Descend = get faster each 100
Build up = get faster “with in” the distance
Out of curiousity, how long would this workout take you guys?