Sunday, October 3, 2010

Burn Up Those Legs & Arms

Here's a set we had fun with last week. Take this out for a spin and let us know what you think!

After you get yourself warmed up with 1000 - 1500 there are two sets.

Set 1:
1x200 swim negative split (2nd 100 faster than the first)
4x25 kick fast / .40 (pick whatever interval gives you 15 seconds or so rest)
1x200 swim neg split
3x25 kick fast/same interval as above
1x200 swim neg split
2x25 kick fast/ same as above
1x200 swim neg split
1x25 kick fast
Swim an easy 100

Set 2: you will want some drag device like a parachute, small inner tube, a tethered plastic jug you can fill with a little water, ankle weights (go lightly at first) - you get the idea. You also will want a pull buoy. We recommend a snorkel on the 50's.

1x50/ scull lap one, swim lap two: with pull buoy and drag device
4x100 swim (no toys - snorkel OK) burn up the last lap - interval = 15 seconds rest
1x50/ as above
3x100 swim as above - be sure to blast lap 4
1x50/ as above
2x100 swim as above
1x50/ as above
1x100 swim as above

Cool down with 300 or so

Make sure you blast the 25's kicking and the last lap of the 100 swims and we think you will feel pretty darn good about your workout. Let us know and or share a good one with us!

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