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Fast Food Makes for Fast Swimming!

Wednesday, September 25, 2013 9:15-10:15am

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Today I found out there is a meet being scheduled in Moscow, ID, to "replace" the normal one not being held in Spokane this year. Something happened with the masters group, it's support, and things all fell through at the same time. Bummer! But at least one of the other workout groups was able to get something together for us. I just hope to be able to make it. Nov. 16, a Saturday...at least it's a noon time warmup/1:00pm start time. Now I just have to cross my fingers that I don't have to work that day. I'll find out on the Thursday prior to that, so not a lot of lead time. But I'll make the trip if I can, 3.5 hours of driving each way.

With that in mind, and my love for swimming the 200 Fly in meets, I decided that today's swim was going to be a "distance fly" type of training day. Now by distance fly, I don't mean go out and swim 8 x 400s Fly, something That Guy would probably do. I train basically for the 500 Free and Broken 200s of Fly. Get your endurance in with a mix of fly...every lap swimmer's nightmare! At least it keeps my lane solo!

Warmup:

with each swim portion, bring up the intensity so the 100 at the end is fairly fast
500 Free
100 Kick w/ board
400 Free
100 Kick w/ board
300 Free
100 Kick w/ board
200 Free
100 Kick w/ board
100 Free
100 Kick w/ board
(2000/2000)

Main Set (80-90% effort)

4 Rounds**:
  • 75 Fly @ 1:10 (out in ~:51-:52s)
  • 50 Fly @ :50 (~:33s)
  • 3 x 25 Fly @ :30
  • 100 EZ EZ @ 2:30

This allows you to work your fly stroke without completely falling apart trying to swim full 200s. Get a little rest, and still be able to blast a 50 or a few 25s at the middle to end of the 200.
**(on rounds 3 & 4 I used short fins, I know...wimpy James!...I'll get up there again soon)
(1200/3200)

300 EZ Free Pull

---------------------------
3500 Yards

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