Subject: RE: Free 1/2 Iron Training Plan If you post in the Training plan support, you'll often get better answers, but here goes:
1x1500 RPE 4 - Swim freestyle 1500 yds once at a Relative Perceived Exertion level of 4, alternate is to do 1000yds
200 swim - 200 yds freestyle continuous
200 kick - 200 yds w/ kickboard or float device continous
200 pull - 200 yds w/ pull bouy constinous
1650 ladder - Ladders either go up, down, or Up & Down/Down & Up. So in this case your start with a 275yd freestyle set, and work your way down to 25yds by 25yd increments. Usually they will specify a rest interval :15 or :30. Here's and example of a ladder I did this morning that includes the time set should take (including rest...see below )
1X25 on :45
1x50 on 1:30
1x75 on 2:20
1x100 on 3:00
1x75 on 2:20
1x50 on 1:30
1x50 on :45
One you didn't list that is confusing is as an example:
10 X 100 on 2:45
What this means is that you do 10 sets of 100yds w/ each new set starting every 2:45 minutes. So if it takes you 2:30 to swim 100yds, you get :15 seconds rest.
My Masters instructor still gives me wacky drills that I have no clue what they mean.
Good Luck! |