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In preparation for my races this year I wanted to share my experimental practice sets. My first race is in June which will be a half iron man (aquabike). For this particular race my goal is to swim at a tempo of 1.1-1.2. This is a set I did this morning. My objective with every set is to swim with a SPL range of16-19 (25mpool - I'm 5' 11") consistently without sacrifing stroke efficiency. These are experimental sets that I'm playing with, so please feel free to give feedback and thoughts. Warm-up: Tempo Trainer @ 1.3 2 X 200-fist gloves 2 X 200 1 X 100 Main Set: 1 x 300 @ 1.2 (20SPL on 4th length,19SPL on 8th, 19SPL on 12th) - rest 10 beeps 1 x 200 @1.10 (19 SPL 4th, 18SPL on 8th) - rest 10 beeps 1 X 100 @ 1.0 (18 SPL on 4th) - rest 15 beeps 2 X 50 @ .95 (38SPL) - rest 15 beeps 1 x 100 @ 1.0 (18SPL on 4th length)-rest 15 beeps 1 X 200 @ 1.10 (19SPL on 4th,and 8th length) - rest 10 beeps 1 X 300 @ 1.2 (18SPL on 4th, 19SPL on 8th, 19SPL on 12th length) rest 15 beeps Cool Down: 1 X 50 @ 1.20 - skate/whole stroke 1 X 50 @ 1.30 - fiinger drags 1 X 50 @ 1.30 - whole stroke
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George What lies behind us and what lies before us are tiny matters compared to what lies within us. Ralph Waldo Emerson Last edited by grandall : 01-06-2013 at 05:49 PM. |
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