Friday, March 1, 2013

Finishing Fast On Friday

After a longer distance day being pushed by Lexie Kelly on a set of 14 x 200 with every other one hard at 2:15, the older members of the Open Water Swim Club decided to end its week with a workout focusing on sprinting and finishes.

The workout on paper was short and easy, a total of 2100 yards with plenty of time to swim moderately, but going all out on the hard swims for the older members certainly raised heart rates and lactic acid percentages to maximum levels.

Speed with a fast turnover and 6-beat kick were the goals for the Friday workout in the 25-yard pool in Seal Beach, California.

1 x 25 hard + 1 x 25 easy
1 x 25 hard + 2 x 25 easy
1 x 25 hard + 3 x 25 easy
1 x 25 hard + 4 x 25 easy
4 x 25 hard + 1 x 25 easy
3 x 25 hard + 1 x 25 easy
2 x 25 hard + 1 x 25 easy
1 x 25 hard + 1 x 25 easy
done on a :20 interval

1 x 50 hard + 1 x 50 easy
1 x 50 hard + 2 x 50 easy
1 x 50 hard + 3 x 50 easy
1 x 50 hard + 4 x 50 easy
4 x 50 hard + 1 x 50 easy
3 x 50 hard + 1 x 50 easy
2 x 50 hard + 1 x 50 easy
1 x 50 hard + 1 x 50 easy
done on a :45 interval

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The Staff of the World Open Water Swimming Association