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Of Swimming Bondage

Unimaginative zipping

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by , August 25th, 2016 at 12:07 PM (46 Views)
I seem to have fallen into a rut where, when I can't think of what workout to do and I'm too lazy to even read the Forums to pick one from the blogs or the workout threads, I choose one of - Broken Mile, ZipFizz 200s or Aussie 200s. Today was the Zipfizz workout, done slower than ever ...

Warmup Sets (1,050)


  • 1 x 300: no breast IM, kicking and drilling mix
  • 3 x 100: on 1:30, free swim w/snorkel, paddles and buoy, descended from 1:18 -> 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
    • 08-25-15 - swim w/snorkel & paddles - ranged from 2:32 to 2:34


  • 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+++
    • 08-25-16 - swim w/snorkel - 2:42, 2:39, 2:36

  • 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
    • 08-25-16 - swim - 2:33

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


TOTAL: 3,500 SCM

Comments:
  • Part of what is making my workout selection pretty boring these days is that my body's in enough pain in two wrong places that I can't swim either fly or breast.
  • My shoulders are just knotted up beyond all belief and there's a painful pinch on the left side of my neck when I try to swim fly. I've got time scheduled Monday with my favorite chiropractor (who's off this week) and then a massage scheduled for the Labor Day weekend.
  • My groin's still twingy enough that I think I'll continue to avoid breaststroke for awhile.
  • I will hopefully get over to the JCC tonight and do my ~20 minute treadmill run along with some pushups and planks.

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