View RSS Feed

The Labours of SwimStud

Reset 12/12/12

Rate this Entry
by , December 12th, 2012 at 12:56 PM (3098 Views)
So I started over with training today. I still have some way to go with my knee and getting all the swelling down and strength back.
I opted to go light on HIT work and put in a good base building set.

Warm Up
400 FR
4 x 50 UW(max distance) SDK w/fins 1:30
2 x 50 EZ
4 x 25 Burst n Cruz 1:15
1 x 50
4 x 25 BR Kick easy/moderate...want to be cautious but still do the motion.
1 x 50

6 x 200 FR 3:30
200 EZ
150 EZ/50 Fast
100 EZ/100 Fast
50 EZ/150 Fast
200 Fast
200 EZ
I did these from 3:00 down to 2:45..focus on trying to remain long and smooth with speed that I can maintain.

HIT Set- 4 times through
2 x 50 K Moderate 1:30
:30 Moderate/Fast VK
25 Fast (100 Pace) :10R, 75 Smooth.
Rest to next top with at least :20R
I was doing this on about 5mins per set. Some HIT purists might want more rest which is fine...I felt I was replicating the end of a 100 with this...fatiguing the legs and system then going into as hard 25. The VK really help get the kick together and I felt powerfully connected to the water with my kick on the fast 25, and my 2 x 50's got faster without exerting greater effort.

4 x 50 EZ (snuck in a little BR)

Submit "Reset 12/12/12" to Digg Submit "Reset 12/12/12" to Submit "Reset 12/12/12" to StumbleUpon Submit "Reset 12/12/12" to Google

Updated December 12th, 2012 at 01:16 PM by SwimStud



  1. Water Rat's Avatar
    Rich, good luck and be careful. Patience!
  2. The Fortress's Avatar
    I like that set. It looks like one I would assign. I'm a fan of the short break after an AFAP effort then smooth swim. The rest isn't much, but the moderate kicks can be quasi recovery.
  3. jroddin's Avatar
    You better make sure your knee is healthy. You may need it to run away if I catch you calling my wife again!