View RSS Feed

Of Swimming Bondage

Back to Zipping

Rate this Entry
by , August 10th, 2016 at 02:57 PM (60 Views)
I got up early and was able to get through my full "Zipfizz 200s" workout; I wore an endurance jammer versus a drag suit today so that I could do an apples-to-apples comparison with many of the prior efforts:

Warmup Sets (1,050)


  • 1 x 200: 75 fly kick-right arm-left arm, 75 back double arm - right arm - left arm, 50 free w/snorkel going 25 floppy fish, 25 scull
  • 4 x 100: on 1:30, free swim w/snorkel, paddles and buoy, descended from ~1:20 -> 1:13
  • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
  • 4 x 25: on 0:30, free, going 5-6-7-8 AFAP strokes off the walls and then easy the rest of the way
  • 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
    • 08-10-15 - swim - 2:25, 2:27, 2:27, 2:28, 2:29

  • 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)
    • 08-10-16 - swim - 2:34, 2:30, 2:24+++

  • 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-
    • 08-10-16 - swim - 2:23

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


TOTAL: 3,500 SCM

Comments:
  • This is my 7th straight day and I've clocked about 20.5K "SCY equivalents." If I'm not yet going faster, I'm feeling the burn in my muscles, but also re-acquiring a better feel for the water.


  • I am absolutely loving the Olympics and the coverage. Even though they have delayed the coverage here in the west, I just avoid the web after 6pm Pacific and catch the swimming during the main broadcast. For prelims, I have been able to have the stream going in the background during calls and have seen a fair amount. I might be challenged to watch tonight as I've got a day trip to San Francisco, but I'm hoping to catch much of the swimming on the stream/app in the airport before I board a late flight back.

Submit "Back to Zipping" to Digg Submit "Back to Zipping" to del.icio.us Submit "Back to Zipping" to StumbleUpon Submit "Back to Zipping" to Google

Tags: zipfizz 200s
Categories
Swim Workouts

Comments

  1. tjrpatt's Avatar
    nice set, I will have to try it when I get back to training hard again.