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Of Swimming Bondage

Zipfizz 200s

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by , March 5th, 2014 at 07:09 PM (92 Views)
I originally got the core of this workout from SwimSwam (http://swimswam.com/coachs-intel-pro...endurance-set/), then did it in August after a rare Red Bull (http://forums.usms.org/blog.php?5013...=red+bull+200s) and had christened this my 'Red Bull 200' test set. But, as Red Bull's kind of nasty, I turned this into my Zipfizz (pink lemonade) 200 set today at McDowell Mountain Ranch (MMR) Aquatic Center in SCY:

Warmup sets (1,350):

  • 1 x 400: IM, k-d by 25s
  • 4 x 100: on 1:30, swim free w/agility paddles, gentle descend
  • 6 x 50: on 0:55, #1 and #6 cruise free, #2 to #5 build IM order (33, 33, 37, 32)
  • 8 x 25: on 0:35, twice through 5-6-7-8 AFAP strokes off the wall free w/Zoomers; first round w/agility paddles
  • 1 x 50: easy


Zipfizz 200s (2,400 set / 3,750 total)


  • 5 x 200: on 2:20
    • The idea is to do the fastest possible interval you can make
    • Was 2:11, 2:11, 2:11+, 2:10, 2:10

  • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
  • 3 x 200: on 2:35
    • Goal was to descend
    • Was 2:14, 2:10, 2:06

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:15
  • 1 x 200: on 3:00
    • FAST, was 2:04

  • 4 x 50: active recovery on 0:45, 0:50, 0:55


TOTAL: 3,750 SCY

Commentary:


  • This set is tougher than it looks as it equates to 1,800 of pretty hard swimming. I certainly felt better than yesterday, but it took me until the round of 3 to start feeling like I could swim smoothly.
  • I was pretty happy with the 2:04 at the end as I held consistent 13 SPL on laps 2 through 6 and then sped up to 14 and 15 on the last two laps.
  • This week I have been swimming at MMR as it has worked best as we juggle 3 cars across 4 drivers. Aesthetically, it's a more beautiful facility than Cactus, but I still prefer the physical pool at Cactus.

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Updated March 5th, 2014 at 07:19 PM by pwb

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Swim Workouts

Comments

  1. StewartACarroll's Avatar
    That's a lot of pain. 200s are hard at the best of times and this is a killer set. Very nice job Patrick.
  2. pwb's Avatar
    Quote Originally Posted by StewartACarroll
    That's a lot of pain. 200s are hard at the best of times and this is a killer set. Very nice job Patrick.
    Thanks, except now that I've made the round on 2:20 so 'comfortably' (time-wise), I have to amp this up to a 2:15 interval next time.