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After a long rest

Week 93 - Thursday

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I went to the pool last night and did a really good dryland workout consisting of 3 rounds of(5 minutes of Abs done as 45 seconds on, 15 seconds off; crucnhes, leg lifts, v sits, planks, one arm one leg planks, and 5 minutes on the vasa swim trainer). I cant definitively say I have never ever sweat so much in my entire life. Surprisingly I felt pretty good both during and after this session. We did an 800m loosen up swim after the dryland workout and again I felt pretty decent.

I slept like a rock last night and woke feeling ok this morning. I still have soreness across the top of my back and shoulders but it feels like its getting better. Todays workout was less distance but higher intensity and despite not feeling rested I felt lighter and easier in the water.

Warm up
4x200 with snorkel on 3mins swum as drill swim by 50

Main sets

4x(2x50 on :40, 1x100 kick on 2mins) with instructions to get heart rate up
200 easy
3x(broken 200 on 5 mins, swum as #1 50,100,50 #2 100,100 #3 100,50,50 with 10 secs rest after 50s and 15 after 100s)
4x100 on 2mins perfect swim
8x50 on 1 min swum @800 pace

Warm down
100 easy

Total 3300LCM

On the transition set I held 33s on the 50s and 1:45s on the kick 100s. On the broken 200s I went 2:14, 2:12, 2:10. The first one I was not aggressive enough on the first 50 but as the set went on I got better. I was pretty pleased with this set and even more excited about how I felt. The pace 50s I was holding 33-34s to my feet.

The broken 200s definitely hurt but no where near as much as I hurt last week on a similar set(scy). I start my taper on Sunday(3 weeks out) and I am in better condition for sure than previous tapers and really excited for worlds.

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Swim Workouts


  1. ndauksavage's Avatar
    Nice workout today! Worlds is going to be a blast! Your going to have a great meet!
  2. StewartACarroll's Avatar
    Thanks Nikki. 24 more days. Can't wait.