Tuesday, July 10, 2012

10k Swim Workout

Congratulations to everyone participating in this year's 10,000 yard workout.  For those wanting to try the distance on your own, I've included the workout below.  You can set your own intervals...our pace had us finishing (including breaks) in about 3 hours and 15 minutes.  There are only 10 sets...Have fun!

10000 YARD WORKOUT
1)  10x50 / 1.00 pace              500 yds
2)  10x50 / .55                       1000
3)  10x50 / .50                       1500
4)  8x150 / 2.40                     2700
5)  10x100 / 1.40                   3700
6)  10x125 / 2.00                   4950
7)  16x75 / 1.20                     6150
8)  9x100 / 1.45                     7050
9)  50x50 / .50-.55                 9550
10) 18x25 / 10 sec rest           10000  

1 Comments:

At 11:14 AM, Anonymous gear jane said...

Thank you for providing a structured list for the 10k swim workout. This is definitely a goal I am motivated to complete by the end of this year with a personal time.

May I share this with my swim mates?

 

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