Monday 10-29 workout

We had another very strong swim workout yesterday afternoon that I wanted to share.  It was meant to push the length that we were swimming at very high speeds.  We have been building the amount of threshold or what we call "cruise" speeds all season, and this pushed the total volume along with the length of time they were holding fast repeats.  They were swimming very fast for 9 minutes at a time (with rest) and 4 minutes of EZ swimming:

Warmup was about 1500 yards, ending with some 25's where we got the heart rate up to be ready to go.

I called these Indy 500's. the pattern I got from an old Mark Spitz set I saw, but I made it work to what we wanted to adapt to.

5 Rounds with a 200 @ 4:00 between each set:

1 X 25 from dive @ 30 (asked them to jump off the cliff, and go fast, get the heart rate up right away)
3 X 50 Kick @ 50 holding best effort they can, most of our team was under 40
3 X 75 Swim @ 1:30 holding our threshold paces or better (my top men's group was all under 40's, and top women were under 45
1 X 100 w/ fins & paddles @ 2:00 trying to go under best times.  We want them to use a bigger engine with the fins and paddles and finish feeling fast, and still working really hard.  We had a few men going under 50 and a few women under 55.  In the future, I may be more selective with the paddles as some of our team at our level, cant keep a high enough tempo.  We shall see.

The entire set takes an hour, very productive for our team.  Where it fits into our training schedule, we did an aerobic endurance set Monday morning, this set in the afternoon, and then no morning practice today, with short (05-10 sec) high velocity swims tonight.

STAY STRONG! Your test will be your test-imony, your Mess will be your Mess-age.