Swim Workouts: week of 2013-09-23

Last week was not a great week for a number of reasons. One good thing was I managed to get in 4 workouts (instead of the 3 I had planned). Some parts of my workouts felt good, other felt slower than usual. But I am starting to feel more confident about my fast-approaching 200 fly race.  Only 3 weeks left until the Pacific Masters short course meters championships!

I have been ramping up my training volume (and intensity) for about 11 weeks now. I feel pretty good about having this solid stretch of training under my belt going into this meet. This will probably be my last week of high volume training until after the swim meet. That will make it 12 weeks of training leading into my taper.

I plan to start dialing back my training volume (but not intensity), starting in the middle of next week. That will give me about a week and a half of taper. So, the goal for this week is to hit it hard for 5 workouts, and maybe squeeze in a small set at race pace each day.

(See my Swimming page for tips on how to modify these (or any other) workouts.)

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’ve been messing around a bit with my usual cool-down. This week I’m going to try for the following:
200 kick (br) with kickboard
50 kick fly on back
50 easy (bk)
50 elementary backstroke

Here are the five workouts I picked for this week…..

Monday (distance):
warm-up (1000 yrds)

400 free with :30 RI
2 x 200 free (desc) with :20 RI
300 free with :30 RI
2 x 150 free (desc) with :20 RI
200 free with :30 RI
2 x 100 free (desc) with :20 RI
100 breast with :30 RI
2 x 50 breast (target :40 pace) with :20 RI

cool-down (350 yrds)

Total = 3350 yrds

Tuesday (stroke):
warm-up (1000 yrds)

2x:
3 x 50 as 25 drill / 25 swim with :15 RI
2 x 100 with :15 RI
150 free with :20 RI
200 breast (build) with :30 RI

8 x 50 as 2x: fly, bk, br, fr

cool-down (350 yrds)

Total = 3150 yrds

Wednesday (middle distance):
warm-up (1000 yrds)

4 x 75 free with :20 RI
100 breast (fast) with 1:00 RI
4 x 100 free (build) with :20 RI
100 breast (fast) with 1:00 RI
4 x 150 free (build) with :20 RI
100 breast (fast) with 1:00 RI
100 bk (easy)
300 as 2x: 100 fr / 50 br

cool-down (350 yrds)

Total = 3350 yrds

Thursday (off)

Friday (individual medley):
warm-up (1000 yrds)

2 x 100 as 50 fly / 50 bk with :15 RI
100 free with :20 RI
2 x 100 as 50 br / 50 fr with :15 RI
100 free with :30 RI
3 x 100 IM (fast, target 1:30 pace) on 2:00 SI
2 x 75 as 25 fly / 25 bk / 25 br with :15 RI
150 free with :20 RI
2 x 75 as 25 bk / 25 br / 25 fr with :15 RI
150 free with :30 RI
2 x 200 IM (fast) with :40 RI

cool-down (350 yrds)

Total = 3250 yrds

Saturday (middle distance):
warm-up (1000 yrds)

25 x 100 on 1:45 SI

cool-down (350 yrds)

Total = 3850 yrds

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

Happy swimming!

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