This weekends swim home work is a real dinger...
Lisa expects everyone to don their best togs for one heck of a set!
"There are two sets of times each for the intermediates set and the advanced set (marked as time 1 / time 2). Swimmers do everything on either the first set or the second set - do not mix and match times." - Lisa
Yes miss - gold star for the best times on Monday...
| Sunday 26/2/06 | |
| Intermediates: | |
| Warm Up: | |
| 200 Swim + 100 as 25 left arm, 25 right arm, 25 left arm, 25 right arm | |
| opposite arm to be stretched in front + 100 catchup | 400 |
| 4 x 50 kick with 15 secs rest (with board if possible) | |
| 4 x 50 pull with 15 secs rest (cross ankles if no pull buoy) | 400 |
| Main Set: | |
| 50 on 1.05 / 1.10 | 50 |
| 50 on 1.05 / 1.10 + 100 on 2.05 / 2.20 | 150 |
| 50 on 1.05 / 1.10 + 100 on 2.05 / 2.20 + 150 on 3.10 / 3.30 | 300 |
| 50 on 1.05 / 1.10 + 100 on 2.05 / 2.20 + 150 on 3.10 / 3.30 + 200 on 4.15 / 4.40 | 500 |
| Take 30 secs extra rest and repeat as follows: | |
| 50 on 1.05 / 1.10 + 100 on 2.05 / 2.20 + 150 on 3.10 / 3.30 + 200 on 4.15 / 4.40 | 500 |
| 50 on 1.05 / 1.10 + 100 on 2.05 / 2.20 + 150 on 3.10 / 3.30 | 300 |
| 50 on 1.05 / 1.10 + 100 on 2.05 / 2.20 | 150 |
| 50 on 1.05 / 1.10 | 50 |
| 4 x 50 as 25 hard + 25 easy on 1.15 | 200 |
| 200 easy swim down | 200 |
| Total | 3,200 |
| Advanced: | |
| Warm Up: | |
| 200 Swim + 100 as 25 left arm, 25 right arm, 25 left arm, 25 right arm | |
| opposite arm down by side + 100 catchup | 400 |
| 6 x 50 kick with 10 secs rest (with board if possible) | |
| 6 x 50 pull with 10 secs rest (cross ankles if no pull buoy) | 600 |
| Main Set: | |
| 50 on 50 / 1.00 | 50 |
| 50 on 50 / 1.00 + 100 on 1.40 / 1.50 | 150 |
| 50 on 50 / 1.00 + 100 on 1.40 / 1.50 + 150 on 2.30 / 2.50 | 300 |
| 50 on 50 / 1.00 + 100 on 1.40 / 1.50 + 150 on 2.30 / 2.50 + 200 on 3.20 / 3.45 | 500 |
| Take 30 secs extra rest and repeat as follows: | |
| 50 on 50 / 1.00 + 100 on 1.40 / 1.50 + 150 on 2.30 / 2.50 + 200 on 3.20 / 3.45 | 500 |
| 50 on 50 / 1.00 + 100 on 1.40 / 1.50 + 150 on 2.30 / 2.50 | 300 |
| 50 on 50 / 1.00 + 100 on 1.40 / 1.50 | 150 |
| 50 on 50 / 1.00 | 50 |
| 4 x 50 as 25 hard + 25 easy on 1.05 | 200 |
| 200 easy swim down | 200 |
| Total | 3,400 |
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