We got Tuesday's workout in (which didn't look good for a while!) -- and we did the workout we missed on Monday. The main set was a 100-200-300-400-500-400-300-200-100 Ladder. We were at varying degrees of fitness, particularly for those who hadn't trained since Saturday, Friday, or Thursday. The workout went pretty well given that and the effort was high. I can tell that we have athletes who know they need to get their fitness levels higher, and are working on it. My advice: keep at it! We are closer to breakout swims than we think.
Karen was very good on this set. She was 5:06/4:05/3:00/1:56/53 on the ladder…great work for an athlete attempting to break through the 4:57 400IM Level.
Thinking about "levels of performance" ….please take note of the set below, that we will do today. There are some pretty specific goals throughout the workout and the main set's goals are directly below it. I anticipate this practice going very well.
See you there!
Wednesday's Main Set:
3x: 100 Free
(120)* + 100 easy (140)
4x: 75 Stroke
(105)** + 100 easy (145)
6x: 50 Stroke
(50)*** + 100 easy (150)
100s Free at 1* Expectation 500 pace +1, 500 pace, 500 pace -1
425 (53) / 430 (54) /
435 (55) / 440 (56) / 445 (57) / 450 (58) / 455 (59)
50s Stroke at 3*s Expectation 200 pace -1 on #3, #5, #6 with matching STR
CT
1:40 (24.0) / 1:44
(25.0) / 1:48 (26.0) / 1:52 (27.0) / 1:56 (28.0) / 2:00 (29.0)
2:04 (30.0) / 2:08
(31.0) / 2:12 (32.0) / 2:16 (33.0) / 2:20 (34.0) / 2:24 (35.0)
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