Workout Wed./Thurs.

Sorry for the lack of posting in the last week. But here is the workout of the week that I love. The video isn't the most exciting thing to watch ever, but I love this swim set. It is a very challenging set and really gets difficult if you went too hard in the beginning. The video explains the set, but basically, the first send off is at :20 seconds and you build up to 2:00 minutes, adding :5 seconds every interval. You swim as far as you can while still getting a little rest within the given time. So, when I do this set, I will do 25y on the :20, 25y on the :25, 50y on the :30, 50y on the :35 .............. 150y on 1:55, and the last one doing a 175y on 2:00. The person that is swimming decides when to jump up the distance on the next send off. You never go back down in distance. The first time I attempted this set, I tried to do a 150y on 1:40, which came back to haunt me. I ended up swimming the last 5 send off's (1:40, 1:45, 1:50, 1:55, & 2:00) with no rest. I swam 750y straight because I blew up and I couldn't recover, haha. My PR for the set is swimming a total of 1975 yards. I have yet to make the 2000y distance for the set. I hope this wasn't too confusing.


http://www.floswimming.org/videos/play/74330-the-nitro-whistle-set

And for reference, here are the intervals that I hit the last time I did this set.

25y on :20
25y on :25
50y on :30
50y on :35
50y on :40
50y on :45
75y on :50
75y on :55
75y on :60
75y on :65
100y on 1:10
100y on 1:15
100y on 1:20
125y on 1:25
125y on 1:30
125y on 1:35
125y on 1:40
150y on 1:45
150y on 1:50
150y on 1:55
175y on 2:00
Total distance: 1975y