Training Set Tuesday (12/9/14)

During this workout you will be using paddles along with fins to take some of the pressure off your shoulders while still being able to work on effective pulling. You should focus on having a long, gliding stroke during those sets. You will become much faster in the water if you have a long stroke, with proper body position than if you are just using brute strength to pull yourself through the water. You should rest for about :30-:45 seconds after swim in the main set.

After warming up you will be using fins and kick board to get your heart rate up and work on your kick strength. During this set you should kick while holding the board vertical with your hands in the middle. Half of the board should be in the water adding additional resistance while you are kicking. By the end of this set you should be primed to take on the main set. Head over to my blog for a printer ready version of today's workout.

http://ironswimming.wordpress.com/2014/12/09/training-set-tuesday-1...


200 easy warm-up

8 x 50 w/fins
odds = 25 kick with vertical board/25 underwater
evens = 25 underwater/25 kick with vertical board

1 x 400 (300 paddles & fins/100)

1 x 300 (150 paddles & fins/150)

1 x 200 build

1 x 300 (150 paddles only/150 fast)

1 x 400 (100 paddles only/300 fast)