Here is the workout for those who missed it....
January 28th,
2013
Masters/Tri-Camp 5:30-6:30 PM
Warm-up:
300 Swim Choice
200 Pull (with pull buoy only)
100 Kick (with kick board)
8
x 50’s or 75’s @ interval ~ :15 seconds rest
50 FR /
25 Non-free build speed throughout 25
Main Set:
100
@ *“Base” or :20 seconds rest
3
x 50 @ :15 rest
“OK” Freestyle Drill / Freestyle Swim (by
25)
200
@ “Base”
or :30 seconds rest
3
x 50 @ :15 rest
“False lift” Backstroke Drill / Backstroke
Swim
300
@ “Base”
or :40 seconds rest
3
x 50 @ :15 rest
“Shark Fin Pause” Freestyle / Choice
Swim
400
@ “Base” or :40 seconds rest
3
x 50 @ :15 rest
All Choice All Easy
Total = 2,800 (Max.)
*What does “Base”
mean?? The interval you feel comfortable pushing yourself at, while maintaining
a steady pace throughout.
If Base = 1:30 per
100, then 3:00 per 200, 4:30 per 300 and 6:00 per 400… etc.
