Maple Syrup with a Side of Chlorine

workout 03/10/19: afternoon

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rxleakem

, March 10th, 2019 at 08:30 PM (1820 Views)

With work this weekend I missed the masters practice yesterday. So I did it solo today after work.

200 free/200 back/200 im drill

The Davis Mile, broken 1650
Subtract 2 � minutes for total time:
275 swim (11 lengths) @ 20 seconds rest
250 swim (10 lengths) @ 20 seconds rest
225 swim (9 lengths) @ 20 seconds rest
200 swim (8 lengths) @ 15 seconds rest
175 swim (7 lengths) @ 15 seconds rest
150 swim (6 lengths) @ 15 seconds rest
125 swim (5 lengths) @ 15 seconds rest
100 swim (4 lengths) @ 10 seconds rest
75 swim (3 lengths) @ 10 seconds rest
50 swim (2 lengths) @ 10 seconds rest
25 swim (1 length)

-- 23:04 so my 1650 time was 20:34

150 float
200 loosen and out
[Solo/Rec/2600 yds/42 min]
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Updated March 10th, 2019 at 10:14 PM by rxleakem

Categories: Swim Workouts

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Noah's Ark:
500 continuous swim where:
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(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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