Maple Syrup with a Side of Chlorine

Workout 09/20/13: morning

2 Comments

by

rxleakem

, September 21st, 2013 at 12:17 AM (1451 Views)

200 Fr/200 IM drill
200 Shark Swim
200 Loosen and out
(Solo/Rec/1000 yds
---------------------------------

Easy swim before work*today.* I ended up doing some more exercising after my swim yesterday - went for a*1.7mile*jog and biked 2.6 miles after my*1.7mileswim... That is perhaps as close to a*triathlon*as I'll ever get!* My legs aren't too trashed*today, and although my knees ached last night they are fine now.* I'm thinking of adding in some jogging a couple of times a week (mind you, I jog for two-three blocks, then walk for a couple at this point).* We'll see how long this insanity plays out* ...

Categories: Swim Workouts , Strength Training and Dryland Workouts

« Workout 09/19/13: morning Main Workout 09/24/13: evening »

Comments

GregJS - September 21st, 2013 02:41 AM
Wow - what brought this on? Glad you're feeling OK after the exercise binge. I started running after I got back from Alaska - a few times a week and just like you - short runs with walking in between. I'm up to 4 mile continuous runs now. Good to start real nice and easy and slow since those injuries can creep in much more easily on land.

I really ought to be in bed now - I have to do your workout in a few hours!
__steve__ - September 21st, 2013 09:50 AM
I like to run on occasions too, though it's kinda mandatory for reserves. It does impact my swimming in a negative way so I approach it like a sprinter, doing sets like 10 x 40-60m near max sprint runs on 1:00, walking for recovery. I only do this once a week or less.

I put this approach to the test yesterday for our annual POW/MIA 48 hour relay (to remeber those). I was able to comfortably run 30 min at an easy 9min pace. This is with just 4 or so miles of running collectively logged this entire year.

Running has got to be the simplest and quickest method to burn fat, achieve fitness and (unfortunately) receive an injury available.

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Set Descriptions

Sometimes I do not know what I am talking about in these blogs, so you might find out here:

Noah's Ark:
500 continuous swim where:
25 DPS/25 Fast, 50/50, 75/75, 100/100
(I usually do the 75 pair as Backstroke, the rest as Freestyle)

Quarters Strong:
Swim a fast quarter length, starting with the last 1/4, then shuffling the quarter to the beginning. For a 50, these would be 12.5; for a 100, these would be 25.

Dolphin Dives in the Shallows
I've seen Mallory Mead list the DDS before in her OW workout thread before: swim to the flags, go under water, skd then turn at wall, skd out past flags.

Mighty Mouse kicks
Mighty Mouse is a variation of the corkscrew drill from Pat's blog that I do while kicking - right arm in front while rotating from back to stomach every 5 or so seconds, in the opposite direction on the second lap -- left arm in front the next time.

Shark Swim
Hold a kickboard between legs and pull 25, then kick FAST 25. Usually the pull is a recovery from the kick.

Build a 200 IM
5 x 200, usually on 2:50, where
- 50 Stoke Fast IMO right into 150 DPS Free
- 5th 200 = 200 IM for time
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