Tuesday, November 22, 2005

Masters workout, Tues. Nov. 22, 2005

Warm up: 500 yards mix of free, non-free & kicking
Warm up set: 150 yards
25 yards x 4
Repeat 4 times
First and last 150 are all freestyle
Second 150 is 50 back, 50 free, 50 back
Third 150 is 50 breast, 50 free, 50 breast
Intervals are: 3:10, 3:20, 3:30 and 3:00 for the 150's
All the 25's are on 30 secs.

12 x 25 yards on 30 sec's as follows:
back kick, free kick, back swim, free swim
repeat 3 times, use fins

Main Set:
75 on 1:25
50 on :55
25 on :25
50 on 1:20 (recovery)

Repeat 4 times

Grand Finale:
5x100 yds pull on 1:50

3100 yards, 1 1/4 hours

It feels great to finally be getting some speed back in the pool. Still a ways to go but I can feel things getting easier and faster.

One of my long time lane mates was back after shoulder surgery. He was only kicking for now but I totally understood how he wanted to get back into things and come to the workout. He kept up pretty well considering how hard it must have been to kick for all those laps, even with fins.

No comments:

Post a Comment