Swim Workouts: week of 2013-09-16

I messed about with my schedule last week and took Wednesday off instead of Thursday, and shortened my Saturday workout a little due to time constraints. But overall it felt good. The Friday set felt great. I felt fast for the first time in a while. I don’t expect to feel fast at this point, so that was a lovely, inspiring bonus.

What I did realize after doing more fly than I usually do, and after swimming 100 fly for the first time in practice, is that I need to get in some more 100 and 200 practice for both fly and back before the meet coming up in a few weeks. Now is the time.

My schedule is kind of messy this week, so I am only planning out three workouts. If I get in the other two, great. I’ll make something up given how much time I have and what pool I happen to be swimming in. My goal for this week is to try to swim one 200 fly for practice, with good form, even if it’s slow. I want to know I can do it before the race.

As always, each workout will be preceded by my usual warm-up:

400 swim (free)
4 x 100 individual medley (fly / back / breast / free) on 2:00 swim interval (SI)
4 x 50 free descending (each one faster than the previous) on 1:00 SI

I’m going to continue with my expanded cool down:
200 kick (br) with kickboard
50 kick fly on back
50 easy (bk)
50 elementary backstroke

Here are the workouts I made up for this week…..

Monday:
warm-up (1000 yrds)

200 fly with :20 RI
200 free with :20 RI
200 back with :20 RI
200 free with :20 RI
200 breast with :20 RI
200 free with :20 RI
5 x 100 free on 1:40
6 x 50 drill / swim (2x: one arm fly / fly, fly kick on back / bk, breast arms with fly kick / br)

cool-down (350 yrds)

Total = 3350 yrds

Tuesday:
warm-up (1000 yrds)

4 x 50 br (fast) with :10 RI
250 free (mod) with :20 RI
2 x 100 br (fast) with :15 RI
250 free (mod) with :20 RI
200 br (fast) with :20 RI
250 free (mod) with :20 RI
2 x 100 br (fast) with :15 RI
250 free (mod) with :20 RI
4 x 50 br (fast) with :10 RI

cool-down (350 yrds)

Total = 3350 yrds

Wednesday:
warm-up (1000 yrds)

4 x 50 fly (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 bk (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 br (fast) with :10 RI
400 free (mod) with :20 RI
4 x 50 fr (fast) with :10 RI

cool-down (350 yrds)

Total = 3350 yrds

Thursday (???)

Friday: (???)

Saturday: (???)

Sunday (???… and set up next week’s workouts…)

Happy swimming!

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