Friday, March 13, 2009

USMS March workout

This workout comes from Susan Kirk of the Berkeley Aquatic Masters team in New Jersey.

600 Warmup - 200 free, 200 IM Drill, 100 Kick, 100 Swim
600 - 3 x 200's free (:20 sec rest between sets). Count strokes on first 25 and reduce by one per 25. If you use up your allotted strokes, then side fly kick the rest of the way.

500 - 1 x 500 on 7:30
800 - 2 x 400's free on 6:00 Negative Split
900 - 3 x 300's free every 4th 25 fast on 4:30
800 - 4 x 200's free descend 1 - 4 on 3:15
100 Easy on 2:00
500 - 5 x 100's IM on 1:45
200 Easy last 50 double arm backstroke

5000 yards total

My shoulders were way tight and the 500 was tough. Need to stretch before getting in. Also my lower back feels compressed. I need to go see Dr. Mark Dudley. Tough workout.
Post a Comment