Sep 16, 2010

Garret

DCRP Swim Workout – September 16, 2010

Warm up
500 Freestyle

16×50 (Pull-Drill-Kick-Swim)
10 seconds rest in between 50’s
1-4 Fly
5-8 Back
9-12 Breaststroke
13-16 Freestyle

200 Freestyle Hypoxic Set
Increase # of strokes in between breaths by each 50

Main Set
10×50 Freestyle (10 seconds rest in between 50s)
1-3 Easy ¾ Hard ¼
4-6 Easy ½ Hard ½
7-9 Easy ¼ Hard ¾
10 All Out

5×100 Freestyle Descend
L1: 1:45 L2: 1:50 L3: 2:00 L4: 2:15

500 Freestyle
100 – Easy
200 – Build
300 – Sprint
400 – Steady
500 – Easy

5×100 Freestyle Ascend
L1: 1:45 L2: 1:50 L3: 2:00 L4: 2:15

10×50 Freestyle (5 Seconds rest in between 50s)
1-3 Hard ¾ Easy ¼
4-6 Hard ½ Easy 1/2
7-9 Hard ¼ Easy ¾
10 Easy

Cool Down
200 Choice

Total: 4200 meters