This is what a USRPT workout looks like. This is a masters workout, I'm not 12. I'm 61. This workout is focused on 100 butterfly. My goal 'race pace' is 1:05/1:12 yards/scm.
Minor variances include a stop, which is a mental fail, and no 'race pace' set for the 15 yard starts. Included in the 15 yard work is a variance of the streamline dolphin kick(SDK). I am using a double leg kick(DLK).
15 minutes swimming warm up
20x25 butterfly
100 y/m 1:05/1:12
16 seconds
24 seconds rest
40 second send off
Fails 8(mental)12,17
Several under 16 later in set
15 minutes recovery swimming
20x15yd butterfly start/breakout
40 second send off
strong push from wall, streamline(always)
4 DLK+5 powerful strokes
cruise into wall
Fails at 4,14 (poor breakouts)
5 minutes recovery swimming/cool down
No comments:
Post a Comment