Saturday, December 19, 2009

Welcome

Hi everyone!

This is the first post of the WAC Masters Swim Team!

Here you will find all workouts, team events, videos, and meet information.

Add the blog to your bookmarks list!!

Angela, Michael, and Antonio.
Posted by Masters Swim Team - Chicago - WAC at 2:34 PM

1 comment:

  1. lynnDecember 21, 2009 at 9:42 AM

    Here is another workout that gives good yardage:

    warm-up:
    400swim
    300pull
    200kick (900)

    6 X 50 stroke/free 1:00 (1:05 for brst) (no more than 15sec rest)

    6 X 100 free desc 1-3 and 4-6 on 1:50 (about 20 seconds rest betw fastest and next 3.
    (900)

    pyramid by 50 alternate pull and swim.
    50pull on :55 (pick interval for 100 and divide by 2. add for each 50)
    100swim on 1:50
    150pull on 2:45*
    200swim on 3:40*
    250pull on 4:15*
    400/500 swim or 300 kick set: 6 X 50 or 3 X 100
    :30-:40 rest
    250pull*
    200swim*
    150pull*
    100swim
    50pull (1500 plus long swim/kick set)
    *no more than 20 seconds rest for these.

    cool down.


    As written, 3300, plus long swim, plus cool down. Adjust intervals as needed, these are what works for me.

    Lynn

    ReplyDelete

Subscribe to: Post Comments (Atom)