Workouts
Swimmer Doing Butterfly Stroke
12

Feb13

Swim Workout: Long 2

Got the longer Zone 2/Endurance intervals in the Main Set again this week.  As always the goal of these intervals will be to swim strong consistent intervals that are challenging but not overly exhausting.  Feel free to post any questions you may have in the comments section or take a look at the FAQ & Glossary page if your still need some clarification on Critical Pace and Swim Training Zones.

After you have completed the workout please stop back and comment on how it went for you.

Beginner

W/U:
100 Free
100 Drill
100 Stroke
100 Drill
100 Free

M/S:
4 x 300 Free Z2 (:15 R.I.)

C/D:
100 Drill
100 Free

Total Yards: 1,900

Intermediate

W/U:
100 Free
100 Drill
100 Stroke
100 Drill
100 Free

M/S:
400 Free Z2 (:20 R.I.)
500 Free Z2 (:30 R.I.)
500 Free Z2 (:30 R.I.)
400 Free Z2 (:20 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 2,600

Advanced

W/U:
100 Free
100 Drill
100 Stroke
100 Drill
100 Free

M/S:
300 Free Z2 (:15 R.I.)
400 Free Z2 (:20 R.I.)
500 Free Z2 (:30 R.I.)
500 Free Z2 (:30 R.I.)
400 Free Z2 (:20 R.I.)
300 Free Z2 (:15 R.I.)

C/D:
100 Stroke
100 Drill
100 Free

Total Yards: 3,400

imagrs

1 Comments

Marcus Stromberg

February 13 2013 Reply

Well after hitting the exhaustion wall hard on Monday and taking Tuesday off from training, I was back in the water this morning with a renewed spirit. This might have been one of the first times in my life when the candle burning at both ends extinguished it’s self as it met in the middle and under the guidance of my coach Jason I took his advice and got the rest I desperately needed.

But I digress, the swim this morning went well given that it was a long interval ladder at zone 2 pace it wasn’t the most taxing workout ever but a good one to get back into the groove. It took me through the first half of the ladder to warm-up completely but after that I really started to get my mojo back and was banging out some solid but very comfortable splits. Check out the nitty gritty at the following link: http://connect.garmin.com/activity/272852489.

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