Swimming Workout
Date: March 3, 2009
Total distance: 4,800 yards (Short Course Yards)
Set: 4 x 200yd kick (dolphin) with board on 4:30 - A3+ (above anaerobic threshold)
Times: 2:33, 2:35, 2:37, 2:37
Then: 15 x 200yd - 1fly, 4 free (every other length - 10yds underwater), 1 fly, 4 free, 1 fly, 4 zoomer all free was on 3:30 sendoff, all fly was on 4:30 sendoff
Times: 2:18 / 2:03 / 2:02 / 2:03 / 2:03 / 2:24 / 2:03 / 2:03 / 2:04 / 2:04 / 2:30 / 2:01 / 1:59 / 1:59 / 2:00
Notes: This was the first workout with David Thompson this year. As you can tell, the yardage and effort was a level above what I've been doing by myself. I was worried about this workout for awhile. I didn't know if I had enough strength to make it through. I started heaving lunch on the 3rd repeat and that seemed to calm me a little. The set was well designed to punish over the long haul. The zoomers at the end allowed me to keep going and hold the stroke together even though the legs had cramped up so bad I couldn't push off the wall. Overall, I was pretty happy with the times and the consistency.