Week of 3/31/08: Swim Workout 2

This workout focuses more on fast, hard intervals to develop lactate tolerance and clearance abilities.  Intensity should feel very hard, and your pace should be about 5% faster than race pace for these intervals.  During the main set, try to stay very aware of your kicking; after the first 25 or 50 of each set, you'll probably feel your kick increase to try and maintain your speed.  Keep the intensity of your kicking constant throughout each repetition!

Warm Up

100 SKIPS

Drill Set

4x100 50 drill/50 swim, use any combination of the following

- Quick catch

- Catch up

- Fist swim

- 3/4 catch up

Main Set

4x100 hard, 1:00 RI

2x50, focusing on form

3x100 hard, 1:30 RI

2x50, focusing on form

2x100 hard, :45 RI

Cool Down

100 easy