Post by robreddy on Jan 28, 2006 20:37:56 GMT -5
Steady Sate
Warm-Up
300 swim
100 kick
300 pull
:30 rest
300 swim
100 kick
300 pull
:30 rest
200 swim
100 kick
200 pull
Main Set
You will do this set 4 times - take about :20 - :40 rest between sets. The 100s (IM and free) are done at 85% effort, the 50s free done at 75% effort, if you can't do fly replace with sprint free, kicking is easy.
1 X 100 X 1:40 - IM
2 x 50 X :45 free
1 X 50 X 1:00 kick
1 X 100 X 1:25 free
2 X 50 X :45 free
1 X 50 X 1:00 kick
2 X 25 X :25 fly
1 X 50 X 1:00 kick
Warm Down
100 stretch
Warm-Up
300 swim
100 kick
300 pull
:30 rest
300 swim
100 kick
300 pull
:30 rest
200 swim
100 kick
200 pull
Main Set
You will do this set 4 times - take about :20 - :40 rest between sets. The 100s (IM and free) are done at 85% effort, the 50s free done at 75% effort, if you can't do fly replace with sprint free, kicking is easy.
1 X 100 X 1:40 - IM
2 x 50 X :45 free
1 X 50 X 1:00 kick
1 X 100 X 1:25 free
2 X 50 X :45 free
1 X 50 X 1:00 kick
2 X 25 X :25 fly
1 X 50 X 1:00 kick
Warm Down
100 stretch