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After a long rest

Week 19 - Saturday distance swimmers sprint workout

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As I blogged yesterday the pool is hosting a small college division swim champs this weekend and as such many of the normal training sessions have been canceled. I was asked yesterday if I wanted to join the high school swimmers at there morning practice. I was the oldest by at least 25 years which really brought home how old I am and how young the kids I swam with are. There were a couple of really quick middle distance boys swimming and it was fun training with them and I was proud I held my own.

Warm up
500 swim with snorkel
400 Reverse IM swum drill, swim by 50
300 kick
200 swum as 4x50 free 25 easy, 25 fast
100 swum as 4x25 fast 12.5

Main set
5x(100 with flippers on 1.10 90% effort, 75 with flippers on 55 90%, 50 with flippers on 35 90%, 25 with flippers on 20 90%, 250 pull on 3mins)

Second set
400 IM drill/swim by 25, 10 seconds rest
300 IM fast in and out of the flags
200 IM fast with 10 seconds rest
100 IM fast broken at 25 with 10 seconds rest

Warm down
500 free with snorkel

Total 5500

The main set was hard but once I got going in set 2 I felt pretty good. I held 54s on the 100s. I was holding 2.40 on the 250s.

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Swim Workouts

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