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Of Swimming Bondage

Zipping & miling

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by , September 19th, 2015 at 05:11 PM (60 Views)
After my semi-decent workout Tuesday morning in Berkeley, my work commitments and travel took over my life. I managed to grab 1,750 SCY at the City of San Francisco's Hamilton pool early on Wednesday morning and then 1,250 SCY down in Camarillo at the Pleasant Valley Aquatic Center on Thursday morning. However, after a late flight down to SoCal Wednesday and then another late flight back to Oakland on Thursday night, I was in no shape to get up early enough to swim on Friday morning. I did manage, though, to get home on Friday in time to be in bed a little after 10pm and tried to make up for my missed workouts by combining my "Zipfizz 200" (http://forums.usms.org/entry.php?368...ng-amp-Zipping) and "Broken Mile" (http://forums.usms.org/entry.php?369...nition-of-Bonk) into one, long 5K workout:

Warmup Sets (1,000)

  • 1 x 200: IM, kick-drill by 25
  • 4 x 100: on 1:30, free swim w/snorkel, descend, 1:21, 1:20, 1:17, 1:14
  • 8 x 25: on 0:35, w/monofin in sets of 4 as 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
  • 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
    • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24

  • 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
    • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22

  • 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
    • 09-19-15 - swim, 2:20

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


Broken Mile (1,500 set / 5,000 total)

  • 3 rounds of:
    • 3 x 50: on 0:50
    • 2 x 100: on 1:35
    • 1 x 150: on 2:20

  • When I did this in 2012, I used a straight 0:50/50 interval, so this was more ambitious; the 04-18-14 results I went on 0:50, 1:30, 2:00, but have used this "in between" interval base since then
  • 50s

    • 04-12-12 - 0:32 to 0:33+
    • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34-
    • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
    • 08-26-15 - 0:35s on all rounds
    • 09-02-15 - 0:33 to 0:33+ on all rounds
    • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
    • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3

  • 100s
    • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
    • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
    • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
    • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
    • 09-02-15 - 1:08 to 1:08+ on all rounds
    • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
    • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10

  • 150s
    • 04-12-12 - 1:41, 1:41, 1:40
    • 04-18-14 - 1:42, :142+, 1:43
    • 08-25-14 - 1:48, 1:50, 1:46
    • 08-26-15 - 1:51, 1:47, 1:50
    • 09-02-15 - 1:43, 1:43, 1:42
    • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
    • 09-19-15 - 1:48, 1:46+, 1:45


Cool-down (250 set / 5,250 total)
5 x 50 pull w/buoy and paddles on 0:45, 0:50, 0:55, 1:00


TOTAL: 5,250 SCM

Commentary:
  • This didn't end up being as brutal as I thought it would be, though I had not much speed.
  • I'm going to try to get in another 5-ish-K workout tomorrow since I have a hard start, work-wise, to next week, as well.

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