Ryan Woodruff
Head Coach, Lynchburg YMCA
This set uses yesterday's Sweet Spot Test
Warmup w/ fins
400 smooth swim B3
4 X 100 build @ :20 rest
4 x 50 choice 15m sprint then ez
Main set using a Tempo Trainer
3x through:
1 x 50 @ 1:20 in sweet spot range
1 x 100 build @:10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 50 @ 1:00 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 300 25 drill/25 swim
On the JUST GO FAST parts, use the Tempo Trainer as a guide, but do not worry if you cannot hold it.Labels: Cycle Count, Distance Per Cycle, Parametric Training, Tempo Trainer, Test Set, Threshold Tempo