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Fast Food Makes for Fast Swimming!

Wednesday, October 16, 2013 9:00-10:15am

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By far the longest yardage and longest time of swimming workout I've done in a while. As I type this I don't even know the total distance I swam today, but I'll give you a total at the end.

I got the idea for this workout from jbs's blog a day or so ago:
http://forums.usms.org/entry.php?30621-10-15-13-workout

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Warmup:

300 Free
4 x 50 Flutter Kick w/ board @ 1:00 (to wake up the legs)
(500/500)

Main Set:

Swim the most yardage you can on each of the following descending intervals. When it looks like you're going to be unable to make the next faster interval on that yardage, drop the yardage by 25 yards and keep going.
I started at 3:00, and went to 0:15 by 0:05 steps. A LOT HARDER that I thought it would be. I think I've done the 2:00 down to :15 before, but 3:00 adds a lot more yardage, and I'm not in what I would call "peak endurance swimming shape".

3:00 - 250 Yards - I came in around 2:53 on this
2:55 - 225
2:50 - 225
2:45 - 200
2:40 - 200
2:35 - 200
2:30 - 175
2:25 - 175
2:20 - 175
2:15 - 150
2:10 - 150
2:05 - 150
2:00 - 25 back to the shallow end, and waited out the rest of the interval. I was dead/dying here. Told the lifeguard (who is also the asst. swim team coach) that I didn't want to be rescued from the pool today.
(2300 + 500 w/up at this point of the set, no wonder I was dead)
1:55 - 150 (Pull w/ paddles)
1:50 - 125 (Pull w/ paddles)
1:45 - 125 (Pull w/ paddles)
1:40 - 125 (Pull w/ paddles)
1:35 - 125 (Pull w/ paddles)
1:30 - 100 (Pull w/ paddles)
1:25 - 100 (Pull w/ paddles)
1:20 - 100 (Pull w/ paddles)
1:15 - 100 (Pull w/ paddles)
1:10 - 75 (Pull w/ paddles)
1:05 - 75 (Pull w/ paddles)
1:00 - 75 (Pull w/ paddles)
0:55 - 75 (Pull w/ paddles)
0:50 - 50 (Pull w/ paddles) at this point I took the buoy and paddles off
0:45 - 50
0:40 - 50 - building my kick
0:35 - 50 - sprinting my kick - my arms were basically dead at this point, so go to the legs
0:30 - 25
0:25 - 25
0:20 - 25 Sprint Kick
0:15 - 25 Sprint FLY - and this felt sooooo good after all that free to do something different

(3950/4450)

100 EZ EZ Kick w/ board and out

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4550 Yards - nothing spectacular by tjrpatt standards, but a job well done in my book.

On these intervals, the set takes just a hair over an hour to get done. There's not a whole lot of rest either, and the set works best either swum solo, so right with someone your exact speed who you can trust to be a work animal like yourself.

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Comments

  1. pwb's Avatar
    That's a bear of a set, but a cool one. When I'm ready to be a distance dog again, I'll have to remember it.
  2. jaadams1's Avatar
    Quote Originally Posted by pwb
    That's a bear of a set, but a cool one. When I'm ready to be a distance dog again, I'll have to remember it.
    You could always do it as IM! I'm sure that would be even more enjoyable!

    I did send this workout to my former college coach and he liked it. Said his distance girls might enjoy it, but said the guys might be a little too wimpy to be able to handle it.