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Mon Dec 21

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by , December 22nd, 2015 at 10:32 AM (1054 Views)
Swim/LCM @ Pitt

Warm up:

400 (did 300)
8 x 50 kick w/fins @ 1:15
-- done as 25-35 m shooter + cruise
1 x 300 free, breath every 5th.
-- no, I did this up tempo backstroke kick w/fins
50 EZ

Main sets:

4 x 50 power kick + cruise @ 1:00 (this interval is way too hard for me)
6 x 100 free @ 1:40
-- hahaha, I did 6 x 50:
odds = 100 pace (2 breast, 1 fly), evens = EZ
100 EZ
3 x 100 with some complicated instructions. I used fins and did them 25 shooter + 25 back @ 100 pace + :10 rest + 50 EZ
1 x 100 EZ
5 x 100 free @ 1:50
-- hold same average as 6 x 100 set
-- I used this as a bit of a lactate tolerance set. Decided to try to hold them all under 1:15 doing backstroke kick w/fins. Went 1:13/1:14/1:14/1:14/1:12.
1 x 100 EZ
4 x 50 with some kick pattern
-- I was sick of kicking so did odds = breast @ 100 pace, even = EZ
4 x 50 overkick free (I threw on paddles) @ 1:30
1 x 100 EZ

Total: 3150 m


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I walked in and the pool was set up long course. After a longish taper and a week of relative goofing off, this was not what I wanted to see ... not one little bit. (insert scared emoticon) But since it was distance night (which I do not participate in), I knew that I would likely be kicking a sizable portion of the workout anyway. Bill had to revise the planned workout, and thankfully the distances were short. Can't wait until Wednesday ... Off to the gym with Fort 21 today.

I did see a video of my 50 back WR on FB. It looked pretty well executed except for one thing: I am not flicking my toes/feet up on my start. I have a nice arch, but no toe flick. Something to work on ...

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Updated December 22nd, 2015 at 10:39 AM by The Fortress

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Swim Workouts

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