Maple Syrup with a Side of Chlorine

Workout 01/27/19: afternoon

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rxleakem

, January 27th, 2019 at 08:58 PM (662 Views)

Rare Sunday swim for me. The Rec is only open on Sundays during the winter months and with nothing on the agenda today after work I headed to the pool. To my surprise the usual moshpit was absent and I was able to split the lane for the whole swim. I did the workout the team did yesterday.

200 swim/100 kick/200 pull
4 x 25 burst and cruise

6 x 125 on :15sr [25 fr/75 dps/25 no free]
1 x 100 pull

Test swim: 1 x 200 on goal OHS pace
[2:30 = 4800 yds, I did 2:28. I am aiming for 4500yds in the OHS this year]

100 kick
14 x 25 on :30 [odd fr fast/even choice]
4 x 50 active recovery
[Solo/Rec/2300 yds/45 min]

Updated January 28th, 2019 at 07:50 AM by rxleakem

Categories: Swim Workouts

« 01/22/19: evening Main Workout 01/29/19: evening »

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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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