Dreaming of Italy? Lisa has posted a set of swim intervals for this weekend's session. Total distance is 3100 meters for intermediates and 3500 meters for advanced.Choice of times is again highlighted in blue or red...
Dreaming of Italy? Lisa has posted a set of swim intervals for this weekend's session. Total distance is 3100 meters for intermediates and 3500 meters for advanced.
Choice of times is again highlighted in blue or red...
| Intermediates: | |
| W.U. | |
| 200 swim + 100 catchup x 2 | 600 |
| |
|
| Main Set | |
| 4 x 50 hard on 1.15 / 1.30 | 200 |
| 4 x 100 moderate on 2.10 / 2.20 | 400 |
| 4 x 50 hard on 1.15 / 1.30 | 200 |
| 4 x 200 moderate on 4.10 / 4.30 | 800 |
| 4 x 50 hard on 1.15 / 1.30 | 200 |
| 4 x 100 moderate on 2.10 / 2.20 | 400 |
| No break in between. The Hard 50's are a fast sprint - there is plenty of recovery time in between | |
| |
|
| 6 x 50 easy swim down reducing speed on each one - 10 secs rest | 300 |
| Total | 3,100 |
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|
| Advanced: | |
| W.U. | |
| 200 swim + 100 catchup x 2 | 600 |
| |
|
| Main Set | |
| 4 x 50 hard on 1.05 / 1.10 | 200 |
| 5 x 100 moderate on 1.40 / 1.50 | 500 |
| 4 x 50 hard on 1.05 / 1.10 | 200 |
| 5 x 200 moderate on 3.20 / 3.40 | 1000 |
| 4 x 50 hard on 1.05 / 1.10 | 200 |
| 5 x 100 moderate on 2.10 / 2.20 | 500 |
| No break in between. The Hard 50's a a fast sprint - there is plenty of recovery time in between | |
| |
|
| 6 x 50 easy swim down reducing speed on each one - 10 secs rest | 300 |
| |
|
| Total | 3,500 |
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|
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