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Sheer Torture, Tuesday, Dec. 30

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by , December 30th, 2008 at 03:17 PM (2399 Views)
As expected, I was sore from the 3 hours of swimming and weights yesterday afternoon. Still, I tried to persevere through the last hard workout of my own "hell" week. Picked a set of Chris Stevenson's. It was sheer torture, I'm dead, and my legs were burning during the whole workout. No idea how he does sets like this on a regular basis ...

Warm up:

700 variety swim/kick/drill

10 x 25 fly spin drill w/MF
1-5: 2 kicks on each side (tummy, left, back, right)
6-10: 4 kicks on each side

4 x 75 free @ 1:30
(just to get heart rate up a bit)

Torture Set:

20 x 100 @ 2:00

done as:
5 x (4 x 100)
#1 fast kick
#2 drill
#3 fast swim
#4 easy swim

IM order, followed by IM
did all the fast ones with fins


100 fly kick (w/board & MF): 58
100 fly swim: 1:01
100 back kick 1:02
100 back swim: 1:01.5ish
100 flutter kick (w/board) 1:02 (didn't bother with a 100 BR kick)
100 breast swim: 1:14
100 flutter kick (w/board) 1:05
(absolutely dead, legs burning, having a crying for mommy moment)
100 free swim: 57
(cruised the first 50 a bit too much, but I was traumatized)
100 fly kick (on back w/ MF) (cramped, but kicked through it): 58
100 IM swim: 1:01.5

200 C/D

Total: 3450

No sense doing anymore after that set. Just sat in the hottub and vegged. Thanks to all the bloggers from whom I shamelessly stole workouts all week! You're all the best.


Driving to Pittsburgh tonight to see fam and friends for New Years. Missing my team swim in the New Year practice, but I'm too tired to do it anyway! Hope to swim with Jim Thornton at the Sewickley Y. Planning an easy recovery swim and a day off on New Years.

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Updated December 30th, 2008 at 10:01 PM by The Fortress



  1. Chris Stevenson's Avatar
    I finally get picked!

    Laughed at the "crying for mommy moment" comment.
  2. The Fortress's Avatar
    I did your Kick Mountain set again this week as well. This was by far the hardest thing I did all week though. Lordy!
  3. Iwannafly's Avatar
    Ouch! That's all I can say about this set.
  4. thewookiee's Avatar
    did you use fins on the kick set?
  5. The Fortress's Avatar
    TJ, it was very ouchy! Going to try to do one lactate set every week. This was just more race pace work than I usually do, at least yardage wise.
  6. The Fortress's Avatar
    Hey John,

    I don't usually kick with fins unless I'm doing monofin work. But every once in awhile, like today, I like to let it rip with fins. Definitely can't kick a 1:02 without fins! I seem to recall Chris saying that Dave Salo recommends that you do one third to one half of your kicking with fins.
  7. quicksilver's Avatar
    ur a machine
  8. The Fortress's Avatar
    Aw, thanks Val, but I think you have me confused with Ande and Chris. This was an unusually hard week for me with a lot of engine building. I couldn't keep this pace up! And I miss my cross training.
  9. SwimStud's Avatar
    I think Val is thinking more along the lines of a Fembot from Austin Powers
  10. The Fortress's Avatar
  11. thewookiee's Avatar are definitly a machine! VROOOOM VROOOM
  12. quicksilver's Avatar
    Sir Stud.

    Margaret Thatcher naked on a cold night.
  13. The Fortress's Avatar
    Even scarier, Quick.

    Well, John, if our fav poster Dolphin 2 is correct about tech suits, then I guess I'm guilty of using a small motor when I swim. Love that speed!
  14. quicksilver's Avatar
    I had to look that one up.
    That's what Austin Powers says to control himself.
  15. Donna's Avatar
    I may have to try this workout. I think next week would be good.
  16. The Fortress's Avatar
    lmao at the Vroom Vroom reference ... nicely done John!

    Good luck Donna, it's a challenge to say the least.
  17. ande's Avatar
    what a fun set
    shoulda done it fin-less
  18. The Fortress's Avatar
    Nah, that's how I train. It's unconventional, but it works for me and saves my shoulders. My shoulder was sore today even with the fins! But that's probably the most yards in a week I've put in ...

    In any event, most USS and college teams use all the toys. You're just a purist!
    Updated December 31st, 2008 at 05:20 PM by The Fortress