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Of Swimming Bondage

Zekey-twos

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by , January 13th, 2018 at 09:26 PM (121 Views)
When I started this blog, almost a decade ago (I began in December 2008), my oldest daughter was about to turn 13 and I used to get some workout set ideas from her. She's still swimming at university and she still tells me her sets, but what she does is now is so far out of my capabilities that I have turned to my youngest daughter, now 14, for workout inspiration. This main set came from her. Thanks, Zara (aka Zekey-Bee):

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


Zekey-twos (2,000 set / 3,050 total)
4 rounds of:


  • 6 x 50:
    • IM order by round
    • #1, #3 and #5 are stroke, descend to target 400 IM pace on 0:50, 0:50, 1:00 (plus +:05 to the intervals for breast). My goal was to start 4 seconds above pace and drop 2 seconds each
      • Fly was 0:33, 0:32, 0:29++
      • Back was 0:35, 0:34, 0:31
      • Breast was 0:40, 0:39, 0:38
      • Free was 0:32, 0:30+, 0:29+

    • #2 and #4 were stroke kick, strong, but not all out on 0:55 (1:00 for breast)
    • #6 was easy breast kick w/snorkel and band on 1:30'

  • 1 x 200: IM on 3:00, descend over the rounds, was 2:33, 2:27, 2:24, 2:19+


Cool-down (200 set / 3,250 total)
4 x 50: active recovery free w/snorkel on 0:40, 0:45, 0:50

TOTAL: 3,250 SCY

Comments:


  • This was a good main set. While making the intervals was not tough, it left me huffing and puffing throughout.
  • It's also good to note that this took my almost spot on one hour from the time I jumped in, until the I got out.
  • I am going to try my 400 IM test set again tomorrow, hopefully making that a Sunday tradition.

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Swim Workouts

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