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Alex's swim journal

Five days of swim workouts...

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by , April 20th, 2013 at 06:04 PM (677 Views)
Haven't had the time to blog this last week, so I've just been entering my workouts into the FLOG and got to thinking I should go ahead and put Monday thru Saturday workouts in a single blog entry... that way I can take a look at a whole week at once, maybe see what folks think of this workout schedule. I wish I could say I was more intentional this week, but there were several days when I got to the pool and still had no idea what I was going to do. I did try to keep the hard day-easy day alternation and do have a sense for when I "need" to do 200s or 100s or 50s.

MONDAY (3500 SCY/75 mins):
1200 (alt. fr/pull by 200s)
3 x 200 fly on 5:00 (all around 4:00)
1 x 100 fly on 3:00
300 back
200 (100fly/100 bk)
400 fr EZ
200 BK
100 BK
200 BR
200 free

TUESDAY (3800 SCY/70 mins):
400 ez swim
4 x 100 on 1:45
4 x 50 on :50
masters minute
20 x 100 on 1:40 (1:28-1:34)
masters minute
4 x 50 on 1:00-1:15 (200 IMO)
4 x 100 IM on 2:15
200 ez fr

WEDNESDAY (3000 SCY/60 MINS):
400 EZ
4 x 50 spear w/ fins on 1:00 (:45-:46)
4 x 50 pull on 1:00 (:44-:46)
4 x 50 pull w/ paddles on 1:00 (:44-:45)
4 x 50 free on 1:00 (:39-:40)
200 pull on 4:00
200 fr on 4:00 (2:52)
400 recovery swim
12 x 25 kick w. fins on :40 (4IMO: fly, bk, br--no fins on br)
8 x 50 on 1:00 (400 IMO)*
300 recovery/cool-down
*Fly: :49, :53; BK: :48, :48; BR: :54, :57; FR: :47, :46 [total time 8:00; swim time: 6:42 for the 400 IM]

THURSDAY (4200 SCY/80 mins):
400 EZ
200 spear w/ fins
200 pull
200 fr
200 spear w/ fins
200 pull
200 fr
200 bk spear w/ fins
200 bk pull
200 bk
---[2200]
4 x
200 fr (avg 3:08s)
50 recovery swim
---[1000/16:20--3200]
1 x 200 fr hard (2:50) on 4:00
5 x 100 on 2:00, swum as:
-100 fr hard (1:16)
-100 fly (1:48)
-100 bk (1:48)
-100 br (1:54)
-100 fr (1:25)
300 EZ recovery/cool-down

FRIDAY (2000 SCY/38 Mins):
500 ez fr
20 x 50 on 1:00*
500 ez fr
*50s were :42-:44, w/ every 4th at :39

SATURDAY (5600 SCY/110 mins):

WU: 600 (200 fr/200 pull/4 x 50 on :50)
MS: 3 x thru:
12 x 100 fr on 1:45 (1:26-1:34)*
1:00 rest
400 IM on 8:00 (7:05, 7:08, 7:22)
CD: 200 fr EZ

*only in the last set did the 100s fall consistently over 1:30-1:31; the last four were in the 1:33 range. The first set was all under 1:30; the second set was right at 1:30-1:31, with a few falling in the 1:27-1:29 range.

The whole week was kind of a mess now that I look back on it, but I'm encouraged by today's sets of 12 x 100 on 1:45; times are coming in a lot faster the what they were a few months ago for similar workouts; and back then I was doing 100 or 200 IMs between sets, not 400 IMs.

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