Friday, January 23, 2009

1/23/09 - Dennis

Warmup: 2 (125 Free, 125 Back)
8 x 25 1/2 underwater dolphin, 1/2 dolphin on your back
8 x 25 Breaststroke

6 x 100 Cruise pace 1:40/1:50
2(4 x 50) by 25s, E/F, F/E, E/E, F/F
6(2 x 75) 1 Fast, 1 Easy

200 Warmdown

3200 yards

The goal on the 75’s fast is to go as fast as you can, keeping your stroke rate as
high as possible while maintaining distance per stroke & without your technique falling apart.
To do this you can't overload on lactate, so the intervals are like swimming the enjoyable part
of a 100, and you stop just short of the misery setting in. For the recovery, instead of doing
a fixed interval, just swim a 75 easy, regroup and start again when you feel recovered.
The idea is to go fast and develop the required neuromuscular coordination, so rest as much
as needed.

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