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Pete's swim blog

01.03.13 - Thursday workout

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by , January 3rd, 2013 at 09:26 AM (1805 Views)
Swam w/ Dave and Dave. Ray and Keith did their own workout in the lane next to me. Sprint stuff today. Added a little extra pull at the end.

600 Warm up

4 x 50 - 1:00 Drill/build
4 x 50 - 1:00 Descend to :30
50 Easy

4 x 50 Torque drill w/ paddles - 1:15
50 Easy

8 x 25 - 1:00 Burst/Cruise
50 Easy

No interval, fully recover
25 AFAP/75 Easy kick
50 Kick AFAP/150 Easy swim
100 AFAP (1:02)/200 Easy kick
200 AFAP (2:07)/400 Easy pull :10s rest between each 50
100 AFAP w/ fins (:58)/200 Easy kick :15s rest between each 25
50 Kick AFAP/150 Easy swim :10s rest @ 25
25 AFAP/75 Easy kick
200 IM Easy

10 x 100 Pull - 1:20
* Odds free/evens back

200 Cool down

(4750 Total)

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Swim Workouts


  1. __steve__'s Avatar
    Hi Pete,

    I have seen "torque drill" mentioned before, I see it is done with paddles. Could you briefly explain this drill? I was unable to search this one down.

    Thank You,
  2. pmccoy's Avatar
    I'm not certain we are doing it the way Fortress intended with her workouts. You could check in the HIT forum for a more exact explanation. Roger explained to us that we should be extending the paddle forward and twisting somewhat inward to feel the muscle connection from your arms through your abs as you pull. I tend to end up over-rotating a little when I do this but I'm not entirely sure I'm doing it right.