Warm-Up Technique Drills
100 Meters – mix up finger tip drag, and thumb brushing by thigh
Rest 30 seconds
50 Meter Pull
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Freestyle
Main Set
Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Followed by…
Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40
Followed by…
Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
No swimming today. Will do on Sunday Did a pt session with my weightlifting coach followed by crossfit class
Did yesterdays wod 4:19/4:19/4:11 sub stationary dips.
PT thinks I may have tendinitis in my bicep and tricep near elbow. He worked on it and helped a bit and gave me some exercises to do. He will continue to help me. I have a sports med dr apt the in 2 weeks.
Swam 32 laps. Think this is a half mile. 20min.
Done