Zone 3: A very painful zone
by, January 4th, 2012 at 11:35 AM (1017 Views)
Team Practice SCY - No one on my send offs
- 300 swim
- 150 kick w/fins
- 300 swim
- 150 drills
- 2x400 on 6:30 broken at the 200 for 15s; #2 80%
-- 2:12/2:22; 2:11/2:19
- 100 back recovery
- 4x200 on 4:00 broken at the 100 for 10s; #2 90%
-- #1s (3,2,3,5), #2s (5-6)
- 100 kick recovery
- 4x100 on 2:00 broken at the 50 for 5s; #2 100%
-- 29/31, 28/30, 29/31, 30/33
- 300 ez
There were supposed to be 8 100s for the pattern spotters. Given the intervals, it was a 75 minute workout, which I did not get in the pool early enough to finish ... and I blew up on #4.
I didn't really understand the 80,90,100 progression on the back half of the broken swims and what the front half was supposed to be, so I pushed the front half and dialed back the back half some.
The second 50 of the broken 100s were 100% effort, but with only 5s rest, weren't that close to the first 50. My goal was to break 30 4x and call an end to the set. Attempting to break 30 on the second 50s probably resulted in me blowing up and not breaking it on the 4th 100. I was really really hoping to break 30 four 50s in a row.
Very good set for me.
During the 100s the coach came down and asked if I was going to finish, and I told him no. He said Wednesday's are going to be distance day going forward, which I thought was funny but knew he actually meant the workouts would be closer to 4k than our typical 3k, not that is would actually be distance focused.
Zone Reference: http://teriwenzel.tamu.edu/swimming/...%20Dummies.htm