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Alex's swim journal

Biding time in SCY...

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by , June 26th, 2013 at 06:39 PM (889 Views)
Thunderstorms have been timed perfectly with my windows of opportunity for swimming this week, so I'm still trapped in the SCY box. Yesterday I did a quick 45-minute workout, all I had time for, and got in 2400:

2 x 600 (200 fr, 200 kick, 200 pull, 200 kick, 200 pull, 200 fr);
6 x 100 on 1:40 (1:24, 1:27, 1:30, 1:29, 1:27, 1:25);
4 x 100 IM on 2:00 (1:38-1:44);
200 EZ cool-down.

Today I had time to do a longer workout and I like the idea of doing lots of drill and stroke work on those days when I am in the pool for the rest of the summer and not working on OW--so I did Laurie Hug's second workout for the week on the Stroke-IM thread. I'm cutting and pasting here w/ slight adjustments.

WU: 2 x (100 swim, 100 kick, 100 pull)

3-4 rounds of:
[3 x 25 drill R10s
1 x 100 good technique and build speed R5s
1 x 25 skate R10s]
IMO by round (so for round 1 the 25s drill are all fly and the 100 is fly, for round 2 the 25s are back and the 100 is bk and for round 3 the 25s are br and the 100 is br. If a 4th round is done, it is all free)

1 x 300 IM steady pace

3-4 rounds of:
[3 x 25 kick with fins R10s
1 x 100 swim with fins R5s
1 x 25 skate R10s]
IMO by round (breast can be done with small fins like Finis positive drive fins or with no fins)

1 x 300 IM swim with fins

3-4 rounds of:
[3 x 25 pull (buoy/band and small paddles optional) R10s
1 x 100 build R5s
1 x 25 skate R10s]
IMO by round

1 x 300 IM swim (with small paddles optional)

CD: 500 (pull, bk pull, fr, br, fr)
Total: 4400

MY NOTES: good thing I had lots of time because this workout (the full 4400) took me 1:45. I am not that great at drills (really just like to swim), but I know I need to do them to develop more efficient strokes, so it was good to have this model before me... otherwise I'd probably just do a little drill in the warm-up and cool-down and that's it (and for me, pull and kick would count as drill too!). But this workout got me to do a lot more drill than I would normally do... it's just slower (even slower than I normally am).

I did the full 3300 of the main set. My rests were all over the place, depending on how taxing the drill, but I kept to the 5-second rests after the 100s... my 25 recovery swims were less and less like skating and more and more like bath-tub wind-up toy as the workout wore on. Doing the 4th round (freestyle) of each main set was great at first--but I barely cracked 1:30 in my last set!

I used zoomers as my fins for the kick round (and in the warm-up), but just used the board for br kick, no fins. On the 300 IM following the kick set, I used the zoomers and didn't take them off for breast... that slowed me down quite a bit for 75 yards. I'll have to look into the Finis PDFs. On the pull set I didn't use paddles, but did use buoy.

All in all, a great workout... pretty challenging; and I know that if I were more proficient at drills it would be even more challenging.

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