View RSS Feed

Middle Aged Distance

  1. Wednesday Workout Revival

    by , November 20th, 2019 at 11:28 AM (Middle Aged Distance)
    Hey all,

    Thought I'd post this workout I wrote from September (when I wasn't posting much). It's a little bit of aerobic swimming with some good sprint/breath control at the end. I'm only 4 days out from my second swim meet of the year so today I'm just doing some recovery. I'm taking on the 200 free at this meet, hopefully I make it through! It was always one of my best events but least favorite...

    W/U (900):

    4x125 @ 2:00 - 75sw/25dr/25st

    8x50 @ :50
    o - dr/build
    e - smooth swim focus on stroke count

    Main (1200):

    6x200 swim @ 2:40/2:35/2:35/2:40/2:30/2:35
    *start with your aerobic base pace and vary by: p/p-:05/p-:05/p/p-:10/p-:05

    Kick (400):

    4x75 k w/ fins @ 1:20
    4x25 k fast no fins @ :30

    Sprint (600):

    4X[
    1x50 fast @ 1:20
    1x25 1 breath (2 breaths rd 4) @ :30
    1x25 fast @ :30
    1x25 easy @ :30
    1x25 no breath (1 breath rd 4) @ 1:10 (for ~1 min rest between sets)

    *Rd 1&2 swim free, Rd 3 free w/ fins, Rd 4 fly

    100 easy

    Total: 3200
    Categories
    Swim Workouts