Tag: Worden

Breaking Down I.M. for Speed

Posted on by rdwoodruff

Jane Worden, Palo Alto Stanford Aquatics

1 x 400IM @ 6:00 steady effort

2 x 200 stroke choice @ 3:00 descend to +15 of best time

1 x 400IM [75 @ 1:10/ 25 all out @ :30] @ gather

4 x 100 stroke choice @ 2:00 descend to +7 of best time

1 x 400IM [50 @ :45/50 all out at :45] @ gather

8 x 50 stroke choice @ 1:00 descend 1-4, 5-8 to +4 of best time

1 x 400IM [25@ :30/75 all out @ 1:10] 

16 x 25 @ :30 best average

Workin’ with Worden

Posted on by rdwoodruff

Jane Worden, Palo Alto Stanford Aquatics

The goal of this set was to get some yards in – in a not too boring way. The kids liked it!

      500 Swim @ 6:40 (1:20 base) get gear on quickly! 

      2 x 250 Pull @ 3:10 

      1 x 250 with fins @ 2:55

      2 x 125 with fins @ 1:25

      ez  50 @ 2:00

      

      400 swim @ 5:20

      2 x 200 pull @ 2:30

      1 x 200 @ 2:20 with fins

      2 x 100 @ 1:10

      ez 50 @ 2:00

      

      300 swim @ 4:00

      2 x 150 pull @ 1:50

      1 x 150, 2 x 75 with fins @ 1:45, :50

      ez 50 @ 2:00

      

      200 swim @ 2:40

      2 x 100 pull at 1:15

      1 x 100 @ 1:10 with fins

      2 x 50 w/fins @ :35

      ez 50 @ 2:00

      

      3 x 100 all out choice gear @ 2:00