Bud McAllister Workout of the Week 2/8/16

Bud McCallister

This is a race pace/quality session for 100 and 200 event swimmers:

3 x 300 – 1) swim 2) kick-swim 3) drill – swim  – rest 20 seconds after each

3 x 200 – 1) free 2) free-back 3) back

3 x 100 – @ 1:30 (descend 1–>3)

16 x 50 @ 50

1) ez

2) 15 fast! + 35 ez

3) ez

4) 25 fast! + 25 ez

5) ez

6) 35 fast! + 25 ez

7) ez

8) 50 pace

8 x 50 @ 1:30  average time = 2nd 50 of 100 pb (this is a very accurate predictor set as well)

200 ez

14 x 100 @ 1:45

ez / fast

1 – 1 – pb + 6-7 seconds

2 – 1 – pb + 5-6 seconds

3 – 1 pb + 4-5 seconds

4 – 1 pb + 3-4 seconds

warm down –  8 x 150 + fins – rest 20 seconds

1) s-k-s

2)  k-s-k

3) drill – kick – drill

4) kick- drill – kick

Robby Weiss