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Of Swimming Bondage

Two pools in Miami and early morning zipping

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by , November 30th, 2016 at 10:26 AM (46 Views)
My wife, youngest daughter and I took advantage of my copious Southwest Airlines points to travel to Miami over the Thanksgiving weekend to connect up with both my brother's family and an old friend from my Peace Corps days (now, amazingly, a quarter of a century ago!). I couldn't have asked for a more relaxing weekend, better company or better food; it was exactly the kind of getaway I needed personally. On top of all that goodness, I got in two swims at two new pools, having each one almost entirely to myself:


I was back at home for a great, Monday morning version of my Aussie 200 set, done as IMs and hit some pretty good times (e.g., 0:29 on fly, 0:30+ on back, 0:36 on breast, 0:28 on free). I only ran on Tuesday, but felt good on the treadmill. I was supposed to fly to New Jersey last night, but my flight got so delayed that I switched to a different flight today.

This morning, I jumped into the JCC pool at 5:35am and performed pretty well on my ZipFizz 200 main set:

Warmup sets (1,050 set)

  • 1 x 400: IM, kick-drill by 25s
  • 3 x 100: on 1:20, free swim w/snorkel
  • 4 x 50: on 0:55, descend kick on back, dolphin-flutter by 25s
  • 4 x 25: on 0:40, strong, IM order
  • 1 x 50: easy


SCY ZipFizz 200s (2,450 set / 3,500 total)

  • 5 x 200: on 2:20
    • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
    • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
    • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
    • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
    • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
    • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+
    • 03-14-16 - 2:06+, 2:07, 2:07, 2:08++++, 2:09
    • 11-30-16 - 2:08+, 2:10, 2:09+, 2:09, 2:10

  • 4 x 50: active recovery on 0:40, 0:45, 0:55, 1:30
  • 3 x 200: on 2:35, descend
    • 03-05-14 - 2:14, 2:10, 2:06
    • 09-29-15 - 2:18, 2:11, 2:05
    • 10-13-15 - 2:14+, 2:09+, 2:04+
    • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
    • 01-09-16 - 2:14, 2:09, 2:03
    • 02-10-16 - 2:18, 2:09, 2:04
    • 03-14-16 - 2:14, 2:11, 2:04+
    • 11-30-16 - 2:15, 2:11, 2:04

  • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
  • 1 x 200: on 2:30
    • 03-05-14 - 2:04
    • 09-29-15 - 2:03
    • 10-13-15 - 1:58
    • 11-25-15 - 2:01+
    • 01-09-16 - 2:02
    • 02-10-16 - 2:02+
    • 03-14-16 - skipped it
    • 11-30-16 - 2:01+

  • 5 x 50: active recovery on 0:40, 0:45, 0:45, 0:50


TOTAL: 3,500 SCY

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Tags: zipfizz 200s
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Swim Workouts

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