Maple Syrup with a Side of Chlorine

01/22/19: evening

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, January 22nd, 2019 at 10:43 PM (521 Views)

200 swim/100 kick/200 pull [extra 150]
4 x 25 burst and cruise

pacing set: all on 1:40/100 pace [3600yd OHS goal]
25-50-75-100
50-75-100-25
75-100-25-50
100-25-50-75

4 x 75 k-s-p on 1:30 [did extra 50]
200 loosen and out
[Masters/Rec/2300 yds/55 min]
===================

Good swim with Greg, Matt and Carol. I tweaked my shoulder shoveling last week so I didn't swim the main set on a 1:30 interval. My wife also joined us in the water with her own program that she is working on. She is doing a super job!

Categories: Swim Workouts

« Workout 01/19/19: morning Main Workout 01/27/19: afternoon »

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Set Descriptions

Sometimes I do not know what I am talking about in these blogs, so you might find out here:

Noah's Ark:
500 continuous swim where:
25 DPS/25 Fast, 50/50, 75/75, 100/100
(I usually do the 75 pair as Backstroke, the rest as Freestyle)

Quarters Strong:
Swim a fast quarter length, starting with the last 1/4, then shuffling the quarter to the beginning. For a 50, these would be 12.5; for a 100, these would be 25.

Dolphin Dives in the Shallows
I've seen Mallory Mead list the DDS before in her OW workout thread before: swim to the flags, go under water, skd then turn at wall, skd out past flags.

Mighty Mouse kicks
Mighty Mouse is a variation of the corkscrew drill from Pat's blog that I do while kicking - right arm in front while rotating from back to stomach every 5 or so seconds, in the opposite direction on the second lap -- left arm in front the next time.

Shark Swim
Hold a kickboard between legs and pull 25, then kick FAST 25. Usually the pull is a recovery from the kick.

Build a 200 IM
5 x 200, usually on 2:50, where
- 50 Stoke Fast IMO right into 150 DPS Free
- 5th 200 = 200 IM for time
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Maple Syrup with a Side of Chlorine

01/22/19: evening

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