Swim Workout of the Week 05/23/14

[mrs.jacinthe]

This one ... well, I had many many complaints this morning, so it must be awesome.  It's designed for building endurance at greater effort levels.

I want to explain my use of effort here.  I rank effort while swimming from 50% to about 90%.  (I almost never use 100% effort in a workout because it's just not sustainable for anyone.)  By using effort % instead of intervals or timed swims, I can effectively communicate how hard to work since my swimmers are all at different places, both in experience, ability, and age (ranging from 73 to 22).  For this workout, think of it like this:  50% = easy/could swim at this pace forever without getting winded  60% = easy-moderate/could swim at this pace forever, but would get sustainably winded  70% = moderate/could swim at this pace for a 500, but probably no farther than that  75% = high-moderate/can finish a set, but may wish curses upon coach at halfway point  80% = low-anaerobic/can finish the set, but sucking air pretty hard at the end of it  90% = anaerobic/probably can finish the set, but wondering if murder is an option

WarmUp: Choice
WorkOut: (rest between sets as needed, but no longer than absolutely necessary - the ABF laps are designed as active recovery, so it's okay to still be breathing hard when you set out on these)

2 x 25 Free (play with effort levels on each length, figure out effort levels for the day)
50 ABF (anything-but-free) easy
2 x 50 Free (50% effort)
50 ABF easy
2 x 75 Free (60% effort)
50 ABF easy
2 x 100 Free (70% effort)
50 ABF easy
2 x 125 Free (75% effort)
50 ABF easy
2 x 150 Free (80% effort)
50 ABF easy
2 x 50 Free (90% effort)
50 ABF easy

WarmDown:

100 scull, kicking optional
100 choice