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Of Swimming Bondage

Zippy-doo-dah Friday

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by , January 12th, 2018 at 10:14 AM (66 Views)
I had forgotten about one of my favorite, quick but hard workouts, something I christened my Zipfizz 200 workout back when I first powered through it thanks, in part, to that fizzy energy drink. I went with my traditional double espresso this morning and was quite happy with the result:

Warmup sets (1,050 set)


  • 1 x 400: IM, kick-drill by 25s
  • 3 x 100: on 1:20, free swim w/snorkel
  • 4 x 50: on 0:55, descend kick on back, dolphin-flutter by 25s
  • 4 x 25: on 0:45, strong, reverse IM order
  • 1 x 50: easy


SCY ZipFizz 200s (2,450 set / 3,500 total)


  • 5 x 200: on 2:20
    • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
    • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
    • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
    • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
    • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
    • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+
    • 03-14-16 - 2:06+, 2:07, 2:07, 2:08++++, 2:09
    • 11-30-16 - 2:08+, 2:10, 2:09+, 2:09, 2:10
    • 01-12-18 - 2:10, 2:10, 2:11, 2:09, 2:08

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
  • 3 x 200: on 2:35, descend
    • 03-05-14 - 2:14, 2:10, 2:06
    • 09-29-15 - 2:18, 2:11, 2:05
    • 10-13-15 - 2:14+, 2:09+, 2:04+
    • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
    • 01-09-16 - 2:14, 2:09, 2:03
    • 02-10-16 - 2:18, 2:09, 2:04
    • 03-14-16 - 2:14, 2:11, 2:04+
    • 11-30-16 - 2:15, 2:11, 2:04
    • 01-12-18 - 2:15, 2:11, 2:06


  • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
  • 1 x 200: on 2:30
    • 03-05-14 - 2:04
    • 09-29-15 - 2:03
    • 10-13-15 - 1:58
    • 11-25-15 - 2:01+
    • 01-09-16 - 2:02
    • 02-10-16 - 2:02+
    • 03-14-16 - skipped it
    • 11-30-16 - 2:01+
    • 01-12-18 - 2:04

  • 5 x 50: active recovery on 0:40, 0:45, 0:45, 0:50


TOTAL: 3,500 SCY

Comments:
  • I'd certainly performed better/faster on prior incarnations, but this was not too far off.
  • Last night I had done a 2.75 mile treadmill run/walk plus my shoulder PT band and weights work.
  • I'm feeling like I'm in a groove where I can really start to work hard consistently.

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Swim Workouts

Comments

  1. JPEnge's Avatar
    Man... I didn't even like doing 200s on the 2:20 in college. Good on you!
  2. pwb's Avatar
    Quote Originally Posted by JPEnge
    Man... I didn't even like doing 200s on the 2:20 in college. Good on you!
    Thanks!
  3. JPEnge's Avatar
    Quote Originally Posted by pwb
    Thanks!
    You are really going to eat me up on the longer portions of this Swimathon League thing :P