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Of Swimming Bondage

Snorkel-dork 200s

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by , November 24th, 2015 at 01:48 PM (75 Views)
After Saturday's short workout due to neck pain, I skipped Sunday and then tried again on Monday morning, but, after only my standard 1,500 warmup, was still feeling the twinge a little too strongly for my comfort and got out. I've been on a pretty regular routine of ibuprofen and organic ben-gay like stuff (something my wife used to use when she was running more), as well as trying to stretch it out and keep it relaxed. I had planned a workout this morning with Kurt and didn't know what shape my body would be in - I told Kurt I'd either be tapered or terrible. Fortunately, I was more towards the taper side, but also swam the entire workout with my snorkel, with the exception of the fastest two 200s, in order to minimize neck twisting. I proposed and Kurt willingly accepted the main set I christened my "Zipfizz 200" set awhile back. In SCY at Cactus:

Warmup sets (1,050 set)


  • 1 x 300: IM, kick-drill-swim by 25s
  • 4 x 100: on 1:20, free pull w/snorkel, descended but not too fast
  • 6 x 50: free swim descend w/snorkel, 3 on 0:40, 3 on 0:45
  • 1 x 50: easy


Zipfizz 200s (2,450 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+
    • 10-13-15 - SCY - 2:12, 2:11+, 2:11, 2:11, 2:07
    • 11-24-15 - SCY w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12

  • 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
    • 10-13-15 - SCY - swim - 2:14+, 2:09+, 2:04+
    • 11-25-15 - SCY - swim/snorkel except last one - 2:14, 2:10, 2:06

  • 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
    • 10-13-15 - SCY - swim - 1:58
    • 11-25-15 - SCY - swim - 2:01+

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


TOTAL: 3,500 SCY

Comments:
  • The shoulder/neck held up well enough and it seems to be working its way out of my system; that leads me to believe it was just a fluke and probably from an odd night of sleep rather than anything more serious.
  • No doubt, I swam better and was more motivated to push myself to try to keep up with Kurt. I doubt I would've pushed as hard had he not been there. It might be a few more weeks before we can train again together, but already looking forward to it.
  • Someday, I need to graduate to a faster interval on this set - I think in 2016, I'll try to go on 2:15, then 2:30.

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Comments

  1. StewartACarroll's Avatar
    Sorry to read about your neck. I am glad it's starting to feel better.

    You guys were rocking. It's a shame you both lead such hectic lives that limit both of you being able to train together. You guys would push each other pretty hard if you were able to train together more regularly.