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Off Week. Not a Week Off...

Saturday, 15 November 2014 00:10

By Heather Lendway (heatherlendway.com)

Like I mentioned in my last post, I hadn’t taken a week off of swimming yet, so very last minute on the way to the gym two Mondays ago I decided it was time for an “off week” at the pool. I changed up my normal routine to give myself a break from the usual grind, no worrying about speed or times just swim.  Mostly I was trying to keep a decent base so you’ll see the true distance swimmer in me came out as my sets were long, repetitive and what some may consider boring. That said, you still might see some bits and pieces you’d like to try and add to your workouts. Check out what I did:

Monday: 4000 Meters

400 WU

4×400 @6:30 IM Descend (I don’t do full fly the whole time)

4×300 @4:20 100 Moderate, 100 Strong, 100 Fast (all based on perceived effort)

4×200 @3:00 Ascend, 1st one fast->last one cool down.

Tuesday: 2500 Meters

400 WU

400 – 50fr, 25 drill, 25 swim – dr/sw in IM order

7×200 @3:00 Add IM, start with 200 free, add a length of IM in its proper position so last one is all IM, rest time “naturally” gets shorter.

300 EZ...READ MORE