September 28-October 1 Workouts
Hi everyone,
I will be out of town doing the Levi Leipheimer's Gran Fondo up in Santa Rosa (check it out here: http://www.levisgranfondo.com). My ride consists of 9700 ft of climbing. So, to kind of share my experience with you, I thought I'd write up 3 workouts totaling 9700 yards. Of course, do as much as time allows. See ya'll on Monday (probably very sore =)
WORKOUT #1
-300 EASY WARM-UP/CHOICE
-4 x 200 / 50 kick-150 swim / rest 20 sec between /CHOICE
-400 SWIM/CHOICE/BUILD-UP
-6x100 / CHOICE / FAST INTERVAL
-5x100 / FREE / FAST INTERVAL
-4x100 / CHOICE / FAST INTERVAL
-3x100 / FREE / SPRINT / 1 MIN REST BETWEEN
-200 COOL DOWN
3500 TOTAL YARDS
WORKOUT #2
-200 SWIM/200 KICK/200 SWIM - WARM-UP
-500 SWIM / FREE / BUILD-UP
-10x50 SWIM / CHOICE / MEDIUM INTERVAL
-400 SWIM / CHOICE
-8x50 SWIM / CHOICE / MEDIUM INTERVAL
-300 SWIM / FREE / BUILD-UP
-6x50 SWIM / FREE / FAST INTERVAL
-200 SWIM / CHOICE
-4x50 SWIM / CHOICE / SPRINT / 30 SEC REST
-200 COOL DOWN
-3600 TOTAL YARDS
WORKOUT #3
-300 WARM-UP / CHOICE
-5x100 SWIM / CHOICE / EASY INTERVAL
-5x50 SWIM / CHOICE / FAST INTERVAL
-4x100 SWIM / FREE / FAST INTERVAL
-4x50 SWIM / CHOICE / EASY INTERVAL
-3x100 ALT 50 SWIM/50 KICK / 15 SEC REST
-3x50 KICK / CHOICE / SPRINT / 30 SEC REST
-1x100 SWIM / CHOICE / SPRINT
-200 COOL DOWN
-2600 TOTAL YARDS
posted by Delphis @ 11:13 PM
2 Comments:
Thanks Vic, can you clarify for me 'Free' and "Interval" I'm guessing interval means fast every other one?
Emma.
Free = freestyle
Choice = any stroke (including free)
Interval = timed. Like doing 5 x 50's on the 1:00. Set your own interval by timing yourself for a 50 and then adding 10-15 seconds for rest. So, if I swam a 50 in 1 minute, then added 15 seconds for rest, my interval time would be X 50's on the 1.15. The interval includes the time it takes to do the swim PLUS the amount of rest. So if I actually swam the 50 in 50 seconds, and my interval was 1.15, I would get 25 seconds rest. On the other hand, if my interval is 1.15, and I did the 50 in 1.14, I would only get 1 second rest. Push yourself, but set your interval times wisely =)
Rest = seconds of rest between each swim of the set.
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