Well, at the pool I swim it's actually going to be yards not meters, but that's how we measure most of our road races.
I did a similar workout for the Swim into the New Year at UMd. I broke it down into sets of 5 x 2000. Plan to do this workout before the end of the year. Hope the lanes aren't crowded.
1) 1,000 warm up (200 SKIPS swim/kick/IM drill/pull/swim)
1,000 pull (paddles optional)
2) 500 swim (rest :20-30)
500 swim w/ fins
500 pull w/ paddles
3) 4 x 250s (rest :20-30)
8 x 125s (#1-4 free) rest :20-30
(#5 50 fly/25 bk/25 br/25 free)
(#6 25 fly/50 bk/25 br/25 free)
(#7 25 fly/25 bk/50 br/25 free)
(#8 25 fly/25 bk/25 br/50 free)
4) 10 x 100 (#5 & 10 IM) on 1:45
20 x 50s odds free; broken IM (on 1:00)
5) Pyramid 50-100-150-200-250-250-200-150-100-50 (rest :15-30 depending on the distance)
500 kick w/ fins cool down
It's good to see you're going to take it easy on that shoulder for 2010. :) It must be feeling better, which is good.
i'll just divide everything by 5
Ok for the record my shoulder just fell completely off looking at that workout! I've been putting in between 3 - 4K a day for the last few weeks and I'm spent! Maybe some rest is in line before I tackle this workout!
What are the rest intervals? ;) -JK
Jason, I thought about that when I was doing the workout. I'll adjust that in a minute. Thanks.
When and where are you doing this workout?
DC Pools are closed on Friday, Jan. 1.
Lisa ... the workout occurs at the only university in the area that really matters (umcp) ;) It almost wants me to come out and splash some fluids on myself ... almost.
This workout is on Jan. 2.
-- Tin Man
$8 (or $10 walk up) plus admission to UMd pool. naaaaaaaah, I think that I'll swim at Wilson for Free. Guapo's afterwards.
Because of family obligations on Saturday I had to do this workout yesterday. Plus, I needed to get the yardage in for swim month.
Lisa, it supports the terrapin masters group.
I have no problem supporting Masters, but UMd is kind of out of the way and we have *free* pools in DC.
My pool is open tomorrow at 9am. Probably will run/ride instead. With the costs of this sport, I truly understand taking advantage of the free use of pools. Then again, that's part of where the tax dollars go.