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  1. Workout 06/26/13: noon

    by , June 26th, 2013 at 09:52 PM (Maple Syrup with a Side of Chlorine)
    Happy to get into the water today, even though I am a little stiff. I was going to get up for a morning swim, but turned off my alarm and slept in. That was nice.

    So, I found a workout whilst searching the intertubes as I embarked on open water swimming a few years ago, and find myself coming back to it at various times of the year as an end-of-taper challenge. I pulled it from a post by Nick White at this webiste, which has some good tips on the first page and the workout on the second. I did the main set below:

    400 Fr with snorkel/200 Bk/200 IM drill

    Power-interval set: 8 x 200 on 2:45
    - 1-4 pull with Agility paddles
    - 5-8 swim focusing on high elbows and catch

    Sprint-interval set: 9 x 100 on 1:30 (rotating a 50-yard sprint through the set)
    - 1: 50 sprint, 50 race pace
    - 2: 25 race pace, 50 sprint, 25 race pace
    - 3: 50 race pace, 50 sprint
    Repeat twice

    200 loosen and out
    (Solo/Rec/3500 yds/55 min)
    --------------------------------

    Another good kick in the hind-quarters with this workout! I was coming in around 2:30 on the first 4 200's, then about 7 seconds slower on the last four. I took a good Masters Minutes between the Power and Sprint set, and plugged along. By round, I held 1:10, 1:12, 1:15, getting really tired on the last round but I stuck with it.

    My day off tomorrow has been replaced with 12 hour shift and an hour drive north (then home) to cover a neighboring store that had a pharmacist quit, so I will be able to get back into the water Friday morning. I'll look forward to that!
    Tags: surge-power
    Categories
    Swim Workouts