This workout is an excellent conditioning challenge!
Thursday May 9, 2013 – PM
4×200 Free (230) – 50R 50L 100 Negative Split
8×100 Kick-Drill x50 (130) – 2 of each; Breast on (145)
16×50 Free-Stroke x25 (45) — Stroke = 4 of each
100 Free (110)
200 Free IM (225)
300 Free (330)
400 Free IM (450)
500 Free (550)
600 Free IM (715)
800 Free (920)
600 Free IM (705)
500 Free (540)
400 Free IM (440)
300 Free (320)
200 Free IM (215)
100 Free (1)
200 easy
WORKOUT TOTAL: 7600
Additional Comments:
Have fun with this one! Make sure the intervals are tough enough on the way up the ladder. If the intervals are too easy the athlete will feel relatively good and swim too hard with a pulse that is unsustainable. The set is too long to take it out too hard. Viewing the set as a broken, descended 5000 is the best way to approach it.
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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