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WARMUP: 400
400 your choice, on you own. Fins are OK.

WARMUP SET: 200
8 X 25 on approx. :10 RI
Odds: Stroke other than Free
Evens: Freestyle

MAIN SET: 1500/1300//1100 plus EZ recoveries
The entire set is Freestyle, except for the recoveries, which are choice.

16 X 50 on :10 rest interval
(We had one swimmer do these on a :45 sendoff, holding :36. A big group was on :50. Others were on :55...1:00...1:10...and 1:20. Those on 1:00 to 1:05 did 14 X 50. Those on 1:10 to 1:20 did 12 X 50 and were getting about :15 rest interval.)

50 to 100 EZ recovery

3 X 100 on :15 rest interval
(Our :45 swimmer did these on 1:25. The :50 and :55 swimmers did these on 1:30. The 1:20 swimmer did these on 2:15 and was holding around 2:00.)

50 to 100 EZ recovery

2 X 200 on :20 rest interval
(We had enough lane space so that everyone had EXACTLY 20 seconds rest between their swims. Most swimmers had a fairly fast time on the first 200, and experienced a 7 to 10-second dropoff on the second 200.)

50 to 100 EZ recovery

PULL SET: 200 to 300
If you have enough time, this is where you should add a 200/300-yard pull set. You could do a straight swim, bumping up your normal breathing pattern by one stroke...or...you could use your normal breathing pattern and focus on streamling out of each turn. Or choose your own focus. Make this an even-pace swim.

WARMDOWN: 200
Flippers are optional.
8 X 25 Silent Swimming. Your choice of stroke. LISTEN to your body -- your hands, shoulders, cheek and jaw, shoulders, feet. Try to keep everything super quiet. Do 4 or 5 bobs between each 25 as recovery. Try to Zen-out as you warm down.

Total Yardage: 2300 to 3000

Note:
It's a masters practice BASED on a Micheal Phelps practice.

Could you translate the distances in metric units?

1 yard = 0.9144 meter

50 yard = 45.72 meter

100 yard = 91.44 meter and so on

look here http://www.onlineconversion.com/length_common.htm

you can do the workout in meters instead of yards, because you won't find a 50 or 25 yard pool in Germany.

where's the damned edit- button?!

well, that's not a micheal phelps workout, but dave denniston's. I didn't tried it yet, but it looks pretty hard.

Short course pool
400, 4x100, 4x50

4x75's @60
3x50's@ 1:15 as 25 head-up breast pull with flutter kick, flip at the wall and kick against it for 10 seconds, build 2nd 25.
4x75's@55
3x50's as above.
4x75's@50
3x50's as above
4x75's @60 because some people didn't make the last interval (arrrrrgh!!!)

3x50's@60 stretch

8x75@1:15 with fins done as
50 1 up, three down
25 fast, with a flutter kick.

Fins and paddles
8 times through:
75 broken at each 25 for 5 seconds@1:15
50 fast or descend@60
(odd 50's descend 1-4, even fifties fast get time).

50 stretch
Fins only
3x200's descend down to previous added up 50's time.

1x200, GO FASTER

4x50's stretch on a minute.

who want to try it and report how it was?

What the heck does that mean? Flutter kick and why kick against the wall for 10 seconds

Look here http://www.goswim.tv/drilloftheweek_comments.php?id=1558_0_20_0_C#, that may help. it's just a beautiful free- kick *cannot stop enjoying the video*

I guess the kick- against- the wall- exercise is like pushing against the wall, what the bodybuilder do. It won't be much different if u swim with a tight cord. you're kicking but don't come forward... the wall doesn't move either

And if it does, either your training has advanced REALLY well, or you're SOL and should get out of there.

here's something about wall kicking http://www.goswim.tv/drilloftheweek_comments.php?id=1142_0_20_0_C.
I saw a girl yesterday, who was doing the same. If you don't know what's she or he's doing you have to look twice *grin*. It looks very strange.

oh mannooo...das wollte ich nicht...doppelt gepostet toll.... ich wollte was hinfügen.... TACIS?????? WO IST DAS EDIT BUTTON?????????

weg isser! ich sehe kein Doppenposting!

thx!

Da hier alles Of Topic ist weiß ich nicht wo ich es posten soll. Jedenfalls habe ich mal das trsaining von van Hoogenband gefunden. Ist sicher auch interessant. So als Anreiz für schwimmnieten wie mich zum beispiel:

http://www.gsv1.de/pvdh.htm