Of Swimming Bondage

I had forgotten about one of my favorite, quick but hard workouts, something I christened my Zipfizz 200 workout back when I first powered through it thanks, in part, to that fizzy energy drink. I went with my traditional double espresso this morning and was quite happy with the result:

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 0:45, strong, reverse 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
  • 01-12-18 - 2:10, 2:10, 2:11, 2:09, 2:08
  
  
• 4 x 50: active recovery on 0:45, 0:50, 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
  • 01-12-18 - 2:15, 2:11, 2:06
  
  
  
• 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+
  • 01-12-18 - 2:04
  
  
• 5 x 50: active recovery on 0:40, 0:45, 0:45, 0:50

TOTAL: 3,500 SCY

Comments:

• I'd certainly performed better/faster on prior incarnations, but this was not too far off.
• Last night I had done a 2.75 mile treadmill run/walk plus my shoulder PT band and weights work.
• I'm feeling like I'm in a groove where I can really start to work hard consistently.