I was away at my brother's wedding in Galway last Friday, so the swim homework wasn't published for the weekend. Apologies for the delay!
Lisa has posted a set of 100m swims for this weeks session. Total distance is 3000 meters.
Choice of times is again highlighted in blue or red...
| Intermediates: | |
| W.U. | |
| (200 swim + 50 kick) x 2 | 500 |
| 10 x 50 as 25 hard kick/ 25 easy swim (for 5 x 50) and | |
| 25 fists closed / 25 swim (for 5 x 50) on 1.15 / 1.20 | 500 |
| |
|
| Main Set | |
| 2 x 100 hard on 2.20 / 2.30 + 1 x 200 moderate on 4.10 / 4.30 | 400 |
| 4 x 100 moderate on 2.10 / 2.20 + 2 x 200 hard on 4.40 / 5.00 | 800 |
| 2 x 100 hard on 2.20 / 2.30 + 1 x 200 moderate on 4.10 / 4.30 | 400 |
| (No rest between sets. The Hard swims mean you to swim as fast as | |
| you can, thus you have more rest after them to recover for the next one. | |
| You should be swimming at least 10 seconds per 100 faster on the | |
| hard ones than the moderate ones). | |
| |
|
| 4 x 100 swim down as 50 back, 50 free with 15 secs rest per 100 | 400 |
| Total | 3,000 |
| |
|
| Advanced: | |
| W.U. | |
| (200 swim + 50 kick) x 2 | 500 |
| 10 x 50 as 25 hard kick/ 25 easy swim (for 5 x 50) and | |
| 25 fists closed / 25 swim (for 5 x 50) on 1.05 / 1.10 | 500 |
| |
|
| Main Set | |
| 3 x 100 hard on 2.00 / 2.10 + 1 x 200 moderate on 3.30 / 3.45 | 500 |
| 4 x 100 moderate on 1.40 / 1.50 + 2 x 200 hard on 4.00 / 4.15 | 800 |
| 3 x 100 hard on 2.00 / 2.10 + 1 x 200 moderate on 3.30 / 3.45 | 500 |
| (No rest between sets. The Hard swims mean you to swim as fast as | |
| you can, thus you have more rest after them to recover for the next one. | |
| You should be swimming at least 10 seconds per 100 faster on the | |
| hard ones than the moderate ones). | |
| |
|
| 4 x 100 swim down as 50 back, 50 free with 15 secs rest per 100 | 400 |
| Total | 3,200 |
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