Swimming Workout
Date: March 10, 2009
Total Distance: 5,800 yards (Short Course Yards)
Main Set 1: 13 x 400yds A3+ - Above anaerobic threshold, all on 7:00. Altnernating 2x through (with an extra #13 all-free 400 at end) of:
400yd with 100 free/100fly/100free/100fly - times approx. 4:50
400yd free with zoomers - times 4:13 / 4:16
Approx 4:30 - stationary swimming at A3+ effort
400yd free swimming - times 4:23 / 4:26 / 4:26
2 x 400yd free - no turns (around turn buoys 2.5yds from wall) - average times 4:27
Then, did 4x breakout sprints (15yd sprints)
Notes: Really hurt a lot on this set. These times were much slower than I am used to but it was all I could do. I don't swim 11x/week anymore like I did in college so this is way beyond what this old carcass is used to doing. It was so bad you got kind of numb to it, which didn't make it feel much better. I got sick after the 10th repeat and so lost a minute and a half, but otherwise we stayed on interval throughout the set. Swam this workout with professional David Thompson. This is the toughest week of the training cycle for David Thompson's swim workouts. Hopefully these workouts are making him fast. Because they sure don't make you happy. After all, there's no such thing as a happy fast swimmer!