Post your swim workout

[alpinerabbit]

Holy schmoly BATMAN 2000m time trial - are you training for an IM?

nooooo - that was more of a performance test. We were to try & do all 500's about the same speed. This gives the lactate treshold according to our coach. (for each 100). I didn't sweat it, I just swam. Tried to accelerate on the last 3-400. Actually I just managed to keep it steady

It was less horrifying than a 1000m TT....

I'll have another one tonight to post.

When alone, I like to do:
500 easy
500 in breathing pyramid: 2-3-4-5-4-3-2-3-4-5, one lane each (do that twice if you're in a 25m pool)
500 (one lane easy, one lane hard)
500 easy

with about a minute rest in between each 500.

[eclectic]

thanks for posting! It is great to see what everyone else is doing. My coach is going to be gone for 2 weeks in Jan (coaching for the US jr national team at the Pan Pacifics in Guam and it will be fun to try some of your workouts

We aren't doing tri specific workouts - right now they are for conditioning as I am swimming w/ adults who don't compete at all - but I am getting torn as to what to do for our state games next summer. One year I swam and one year I did a tri. They are both really fun but are always on the same day.
Anyway here is what we did today


11-26-08

300 swim
100 freestyle drill (I did a pull buoy w/ paddles)
100 free

300 alt back free
100 Popov back
100 back

300 breast
100 breast drill (2kick 1 pull)
100 breast

10 x 75
1. easy
2. med
3. hard
1-3 free, 4-6 back, 7-9 breast

#10 fly 1. kick
2. drill (1 arm)
3. swim
cooldown

I started late and didn't get to the breast or fly set - oh boo hoo

[alpinerabbit]

ok - today's:

30 min warm up (dry land)

4x 100 drills, mostly kicking, zipper drill, drag fingers on water (TI drills really, but that would be the equivalent)

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

100 IM (25 each)

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

2x 50 all out, 20' rest

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

2x 50 all out, 20' rest

cool down 100

[eclectic]

alpine rabbit

I really like the workout you did today.

What is a zipper drill? - I am always looking for new drills

[eclectic]

Happy Thanksgiving for all those Stateside.

We did swim this morning (now the piece of pie isn't as quilt laden)


Anyway it is official - I am LAZY ! ! !

Today we did ladders.

1 x 25 yds r 10 sec
2x 25 r 10,
3x 25 r 10 .. . .
11 x 25
repeat the 11 and work back down to 1
total 3300 yards

I did 200 more to have a full 2 miles. I was done in a little more than 1 hour. so average pace for all of it was around 2:00 per 100.

Here is the lazy part - I wasn't at all tired when I was done and could have kept going. My arms are a little tired now but that is it.

I know now I have the endurance, so I need to start working on the speed. BUT I am lazy. I don't like to be uncomfortable. It isn't pain it is just fatigue and I don't like that feeling. I need to be pushed by outside forces (like someone swimming next to me who is about my ability - then I push to beat them)

I think I will start more tempo work and intervals at least 1 day per week.

How do all of you push yourself when you are training?

[alpinerabbit]

you can see the TI drills here. We did all of them. I meant zipper switch.

http://www.total-immersion.ch/d/Videos.php?m=mm9&d=91

[eclectic]

Thanks Alpine - I have never done the zipper switch - i will have to try it - it looks good and I have trouble w/ my right side - i am a left side breather so I think it would help

We didn't do drills today
it was

3 sets = 1st freestyle , 2nd back stroke, 3rd breast stroke
100 ez
100 med
100 ez hard ez hard x 25's

3 sets of 600 R after ea 600 if needed

100 descending
200 50 ez 100 hard 50 ez
300 100 ez 100 hard 100 ez

cool down 300 for ttl of 3000

I had time so I did another 500 just to have 2 full miles
today's workout finally tired me out and I actually pushed my HR up on the hards so I don't feel like i was lazy today