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Of Swimming Bondage

Stripping & Zipping

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by , September 5th, 2015 at 01:29 PM (74 Views)
I am going to try to do my ZipFizz 200 workout as close to every two weeks as possible. As I was feeling pretty roughed-up during the short warmup, I decided to start with some crutches - buoy & paddles - and then strip down to a straight swim. The result was exactly what I was looking for in SCM:

Warmup Sets (1,000)


  • 1 x 200: IM, kick-drill by 25
  • 4 x 100: on 1:30, free swim w/snorkel, descend from ~1:21 to ~1:15
  • 4 x 50: on 1:00, w/monofin going 10 AFAP SDK on belly on 1st 25 and 7-9 AFAP SDK on back off 2nd 25 wall
  • 4 x 50: on 1:15, going 25 fast from blocks (IM order) - 25 easy


Zipfizz 200s (2,500 set / 3,500 total)
The goal here is to really challenge yourself aerobically on the first set of 200s with an interval that is the fastest you can make 5 x 200s free on with high intensity. As the number of repeats get shorter and the rest more generous, the aim to get faster.


  • 5 x 200: on 2:35
    • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
    • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:40
  • 3 x 200: on 2:50
    • 08-20-15 - swim - 2:32, 2:34, 2:37
    • 09-05-15 - w/buoy - 2:23, 2:23, 2:24

  • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
  • 1 x 200: on 3:00
    • 08-20-15 - skipped
    • 09-05-15 - swim, 2:20

  • 6 x 50: active recovery 1 on 0:45, 2 on 0:50, 2 on 0:55


TOTAL: 3,500 SCM

Commentary:

  • Even though it was a K shorter than yesterday, this is actually a much harder workout, with 1,800 hard spread over 200s vs 1,600 spread over 100s.
  • I was really proud of myself for sticking with this. It was a definite confidence booster: I don't think I will completely suck at next week's mile race at La Jolla. I'm doubly glad, though, that I didn't attempt the Gatorman ... next year I'll be ready for that.

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Tags: zipfizz 200s
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Swim Workouts

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