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2006-03-09 7:49 AM

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Subject: Free 1/2 Iron Training Plan
I have some stooped kweshtuns. I am confused about some of the swim workouts. If the main work out is: 1x1500, RPE 4 (alternate 1x1000). What does the alternate mean?

For the warm up, if it says: 200 swim, 200 kick, 200 pull, 200 swim, does the kick mean use a kick board and pull mean use a pull bouy?

If the main says: 10x100 descend 1-5 and 5-10. What does descend mean?

If the main says: 1650 ladder: start with 275, then 250, 225,...until 25. I guess I have no idea what any of that means.

Thanks!


2006-03-09 9:00 AM
in reply to: #364893

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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!
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