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I swim, therefore I am

Frank D Totten
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  1. Thursday, April 3, 2014

    by , April 3rd, 2014 at 04:39 PM (I swim, therefore I am)
    SCY @FMAC
    77 Sunny, humidity 65%, 81 water

    Although I have not blogged my workouts this last month, I have been swimming. About three sessions per week I have been doing all freestyle workouts as some variation of what I did today:

    Warmup
    200 REV IM
    400 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)

    *Set 1*
    400 FR tempo DPS as 16x25 on :30
    *17s/16s, RI...
    12x50 FR on :50
    *34s/33s, RI...
    3(4x50 FR on :50, 2x100 FR on 1:40) w/snorkel
    *50s-34s/33s/32, 100s-1:09s to 1:07s,
    ---1:00
    2(200 FR on 3:00, 2x100 FR on 1:40, 4x50 FR on :50) w/buoy, agility paddles, tube
    *2:23, 1:09/1:08, 34/33/33/32, 2:20, 1:08/1:08, 34/33/32/31
    ---1:00
    3(200 FR on 2:40, 2x100 on 1:20) w/fins
    *200s/2:08-2:06, 100s/1:03-1:02, 50s/30-28
    ---:30 rest
    10x100 FR Steady on 1:30 w/snorkel, agility paddles, fins
    *1:01-:59

    Warm Down
    10x50 FR DPS on 1:00, *37-35
    100 IM EZ

    Comments
    When swimming without equipment, target pace is 1650 goal time of :35/50 or better. Main emphasis is about 5000 yards of approximate race pace effort for OW 5K swim. Sometimes I will do some straight FR swims of 40 to 90 min and for the structured sets I keep the repeats mostly between 25 to 150 yards. 200s will be included more often when/if I am able to hold 200s at/or under 1650 pace with :40 to :50 rest.

    To keep maintaining some speed and feel for the strokes I do workouts like this one two times weekly on alternate days, or a weekend session.

    Warm up
    400 REV IM
    16X25 MF on HR, front/back UW SDK

    *Set 1*
    10x75 FR Hypoxic as 85%/90%/95% on HR rest
    ---100 BK
    3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
    ---100 BR
    12x25 FR on :50 99% w/fins *11s-10s
    ---100 BK
    4-6x25 FR Hypoxic-0 85% HR rest *12s
    ---400 IM Kick

    *Set 2*
    6x125 IM with Fly last length 85% HR rest
    ---50 FR
    6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
    ---50 FR
    8x25 IM order Hypoxic-1/0 HR rest
    ---50 FR
    1x100 IM timed *1:10 (on a good day)
    ---400 FR with snorkel-paddles-buoy-tube

    *Set 3*
    5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
    ---50 BK
    4(2x50 FR on :40, 1:00) *32s-30s
    ---50BK
    4(8x25 FR on :30, :30) *14s-13s
    ---50 BK
    2x50 Free 99% HR rest *27/27
    ---50 BK
    16x25 MF, HR rest, UW SDK front & back

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments:
    More often this workout is harder and takes more recovery than the 5K set.

    Updated April 3rd, 2014 at 04:48 PM by fdtotten

    Categories
    Swim Workouts