Season 6 Episode 6: TUNE-UP TUESDAY!
Today's practice runs a little longer than usual at 100 minutes if you stay on pace. It's a general conditioning workout, but I like to think of it as "revving the engine" as far as effort goes. Each set progressively demands increased effort with the interval base becoming more challenging.
At this point in the training cycle, times aren't as important at gauging your "perceived effort". Keep in mind, more effort doesn't always result in faster times, the only thing YOU can control is your effort!
The warmup set is pretty aggressive, especially on the 2x25's Breaststroke on :20. I held :16's on these, but I understand not everyone is a Breaststroker so feel free to modify this by substituting Freestyle or Backstroke. I avoided doing Butterfly during the warmup set because Butterfly will be tested during the next set.
The Suicide IM's is a set I picked up while swimming at Indiana University. We regularly used this as a warmup set right after the general warmup. I did these a little different, as I did a set of one round, a set of two rounds, a set of three rounds, and a set of four rounds with :30 rest in between each set of rounds in order to progressively warmup the body (Notice: I'm using the word "progressive" a lot!; the theme of the day!) The hardest part of the set, in my opinion, is maintaining technique in Butterfly after putting that Freestyle 25 under :15. **These are VERY demanding intervals. Feel free to adjust to :40, :35, :30, :25 intervals to fit your ability level. It's all relative to your fitness, current ability, and goals! LISTEN to your body!*** The rest of the workout includes kicking, pulling, and sprinting to work off some of that lactate that was created by the Suicide IM's.
For the full description and dryland workout visit my facebook page Ronald Hehn Swimming Workouts and Tips!
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