Hi Team,

I hope you have enjoyed your recovery week.  Now it’s time to get back to business and you know what that means, another marker swim.  Now all of you that did the Lake San Antonio training weekend know you can swim over 30 minutes without a break on the wall so NO STOPPING during this swim.  Please send me the results – of course.

 

April 8  – Week 1 in cycle

Warm Up

300 (G2=400, G3=500)

6×50 (Choice drill,s) 10” RI

Main Set

30 minute marker swim - send in the results please

6×50 (CU,s) 10” RI

4×100 stroke count  (G2=4×150  G3=4×200)

Warm down

200

Totals: G1=1400 + marker   G2=1700 + marker   G3=1900 + marker

       

April 11  – Week 1 in cycle

Warm Up

300 (G2=400, G3=500)

5×100 (CU ,s, CU,s) 10” RI

•  
  • Remember during catch-up to focus on the power of each individual pull.  Also emphasize your rotation and make sure you are breathing to both sides (switch by lap of catch up).  When you swim back, make sure you are not starting the pull until your recovering arm is past your head!!!

2×50 (SCULL,s) 10” RI

Main Set

5×300 L5 20” RI (G2=5×400 G3=5×500)

•  
  • Working on PACE.  Odd ones with a tempo trainer set at your Ironman target pace.  Keep track of your times on all of them and if you are getting slower, you know that you need to control yourself better in the beginning.  Ideally, they will all be the same time (within 5 seconds).

Warm down

200

Totals: G1=2700   G2=3200    G3=3700

This entry was posted on Monday, April 7th, 2008 at 3:48 pm and is filed under 2008 . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.