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Of Swimming Bondage

3 shot fizz

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by , September 29th, 2015 at 10:22 AM (92 Views)
After a busy weekend of racing and training, and with a long day of client meetings in LA on Monday, I intentionally took yesterday off other than an easy 450 done at my house before I left for my morning flight and some light yoga in the evening before bed. I had originally hoped to have 75 minutes to train this morning, but my 7am call got pushed earlier to 6:30am and so I was crunched with a little less than an hour at the Pleasant Valley Aquatic Center in Camarillo. This was just the right amount of time to get in my Zipfizz 200 workout, repeating it the first time in SCY since I originally did this last year (http://forums.usms.org/entry.php?32245-Zipfizz-200s). Alas, despite my name for the set, I didn't have any Zipfizz, so was powered by a triple shot of Starbucks espresso

Warmup sets (1,000 set)
  • 1 x 300: IM, kick-drill-swim by 25s
  • 4 x 100: on 1:20, free pull w/buoy & snorkel, descend 1:11 -> 1:03+
  • 6 x 50: free swim descend w/snorkel, 3 on 0:40, 3 on 0:45


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 2:20
    • 08-29-13 - SCM - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
    • 03-05-14 - SCY - swim - 2:11, 2:11, 2:11+, 2:10, 2:10
    • 08-20-15 - SCM - swim - 2:25, 2:27, 2:27, 2:29,2:31
    • 09-05-15 - SCM - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
    • 09-19-15 - SCM - w/buoy & paddles, 2:23s on all except last one where I was 2:24
    • 09-29-15 - SCY - 2:11, 2:12, 2:11+, 2:11, 2:09+

  • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
  • 3 x 200: on 2:35, descend
    • 08-29-13 - SCM - swim - 2:28, 2:23, 2:20
    • 03-05-14 - SCY - swim - 2:14, 2:10, 2:06
    • 08-20-15 - SCM - swim - 2:32, 2:34, 2:37
    • 09-05-15 - SCM - w/buoy - 2:23, 2:23, 2:24
    • 09-19-15 - SCM - w/buoy - 2:26, 2:24+++, 2:22
    • 09-29-15 - SCY - swim - 2:18, 2:11, 2:05

  • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
  • 1 x 200: on 2:30
    • 08-29-13 - SCM - swim - 2:16
    • 03-05-14 - SCY - swim - 2:04
    • 08-20-15 - SCM - skipped
    • 09-05-15 - SCM - swim, 2:20
    • 09-19-15 - SCM - swim, 2:20
    • 09-29-15 - SCY - swim - 2:03

  • 6 x 50: active recovery w/snorkel & buoy, 2 each on 0:45, 0:50, 0:55

TOTAL: 3,500 SCY

Comments:


  • I wasn't quite as choppy as my mile felt this weekend, nor as smooth as I've had the pleasure of feeling some other days (e.g., last Wednesday morning at Stanford), but this was a solid performance and a great burn for maybe 52 minutes in the water.

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