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Of Swimming Bondage

Getting a leg(ging) up

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by , February 27th, 2016 at 12:31 AM (94 Views)
I could make up an excuse, saying that I wore my old B70 Nero leggings today because I had run out of sunblock after I finished my torso, but I really just wanted a little edge in my workout. After a crummy week, but then a good workout yesterday, I wasn't ready (emotionally) if I had had another poor workout. Maybe the leggings were a physical crutch or just a psychological placebo, but my repeat of the SCM version of my Zipfizz 200s set went well:

Warmup Sets (1,050)


  • 1 x 200: IM, kick-drill by 25
  • 4 x 100: on 1:30, free swim w/snorkel, descend, 1:17, 1:15, 1:13, 1:08+
  • 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
  • 1 x 50: easy w/snorkel


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 2:35
    • 08-29-13 - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
    • 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
    • 02-26-16 - swim w/2009 B70 Nero leggings - 2:21, 2:22, 2:20, 2:21, 2:22

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
  • 3 x 200: on 2:50
    • 08-29-13 - swim - 2:28, 2:23, 2:20
    • 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
    • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)

  • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
  • 1 x 200: on 3:00, fast
    • 08-29-13 - swim - 2:16
    • 08-20-15 - skipped
    • 09-05-15 - swim, 2:20
    • 09-19-15 - swim, 2:20
    • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-

  • 5 x 50: active recovery 2 on 0:45, 2 on 0:50



TOTAL: 3,500 SCM

Comments:
  • Happy with that, though my legs were cramping a bit on the round of 3. I still wish we could go back to the high value 'rubber suits' of the '07 to '09 time period. I have used this suit in countless meets and now countless workouts over almost 7 years and it still holding up well. The more I realize how built to last these suits were, the more I think the suit ban was wrong, both for swimmers and their pocket books.
  • My workday was a whirlwind from 6:30am and I squeezed this hour long workout in a little too close to lunch time.
  • I was also happily constrained on the back-end of my day as my oldest daughter started the Canadian equivalent of the NCAA championships today, Canadian Interuniversity Sport National Championships, up in Quebec City. Like last year, they swam SCM in the morning and LCM in the evening. She started off with a bang tonight in her 200 free, dropping 2 seconds off her best time and edging out a tough competitor from Toronto for the silver, going 2:02.50. While the webstream quality wasn't super great for the actual swim, they had awesome close-ups for the awards ceremony where her huge smile shown brightly . She then went on with her teammates and had an excellent spit on the 400 free relay, in which they also nabbed the silver. Her team is swimming really well with a smaller team than last year and ended day #1 with a slight lead over Toronto. It was an exciting night of racing and I'm looking forward to the next two days.
  • The best part of the night, aside from her swimming, was my wife saying that we're definitely going to watch next year in person! We're going out to Olympic Trials in Toronto in April and so decided to only go to that meet especially as we had seen her conference meet last fall. However, watching tonight from afar made us both wish we had gone to this, as well.

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