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Pete's swim blog

My Team
I swim on a small team (Madison Titans) with 4 regulars and a couple others that can't make the morning workout. On Saturdays and occasional weekdays, I drop by HSA in Huntsville for a swim in the big pool.

  1. 12.18.12 - Tuesday workout

    by , December 18th, 2012 at 03:32 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith and Brian. I think we are going to go with 1-2 high intensity workouts a week. That's going to put an end to my quest for 800 miles on the year but I'd rather have a fast 200 in Feb. than 800 miles total. Here's our interpretation of Fortress' 2nd workout from week 49:

    SCY

    600 Warm up

    2 x (4 x 50) @ 1:00
    1-4 = 25 drill + 25 build
    5-8 = descend to 200 pace
    50 EZ

    4 x 50 torque drill w/paddles @ 1:15/1:30/1:45
    50 EZ

    Main sets:

    2 x (4 x 50 w/fins) @ 1:00
    1 = 25 shooter + 25 smooth
    2 = 12.5-15m power SDK + fast turn + smooth
    3 = 12.5 burst SDK + cruise
    4 = 25 fast @ 100 pace + :5 rest + 25 smooth

    100 EZ

    2 rounds of (1 fly, 1 free):
    * 1 x 75 AFAP, break :10 @ each 25
    * 175 EZ
    * 1 x 50 AFAP
    * 150 EZ
    * 1 x 25 AFAP
    * 75 EZ
    master minutes
    On the 175 EZs, I caught myself slowly increasing the pace as I was craving something over 200 yards.

    1 x 25 fast @ 100 pace + :15 rest
    75, each length SDK as far as possible + easy swim to wall after surface
    1 x 50 fast @ 100 pace + :15 rest + :15 AFAP VK <- we think this means vertical kick
    150 EZ -> Since we ended up in the shallow end, vertical kick didn't make much sense. So, we split up the 150 EZ like this: 25 EZ + :15 rest + :15 AFAP VK + 125 EZ
    1 x 75 fast @ 100 pace, break :10 @ each 25 + :30 rest
    175 smooth free, 2-3 breaths per length if possible
    masters minutes

    200 EZ

    (3650 Total)
    Categories
    Swim Workouts