Wednesday, January 18, 2017

Swim Workout: Jan 17, 2017

Tough workout last night.  I worked MLK Day, and as a result, this already feels like a long week for all that it’s only Wednesday morning.  They’ve also raised the temperature at the YMCA pool, which makes holding a decent pace a significant challenge over time.  
Still, I felt like I got something out of this workout, and as I said earlier in the week, I’m trying to archive more of these workouts for whomever is interested.

3 x 200 @ 3:00 warm-up
200 kick
5 x 300 aerobic pace @ 4:30
200 kick
50 easy / 50 drill
6 x 50 @ :55, alternating Fly/Free (tempo)
100 easy cool down
Total: 3000 yards
The 5 x 300s were defintely my main set.  I’d planned to do them on 4:15, but with the temperature, I decided to give myself a little more rest and try to hold it together longer.  I put the first one day right at 3:45, but I was HOT when I finished and had to slow down a bit.  I still kept all five under 4:00, though I had to pull the last two by way of controlling my body temperature.  Still, the last one was a hard slog.  I came in right at 4:00.
The 6 x 50 Fly/Free were really a butterfly set, with a focus on getting out fast but smooth and coming back hard.  I went :33, :34, :34.  The 50s Free were easy.  My focus was on butterfly.
This workout took a bit than forty-five minutes.  That’s not too bad.


  1. Nice workout. The 50's fly/free would've killed me. More specifically the fly.

  2. Just left the Y. Was able to borrow the masters workout (slightly modified) that was left on the board again 3350 total.
    500 WU
    6 x 50 on :50
    3 x 200 on 3:00
    6 x 50 kick on 1:00
    6 x 75 pull on 1:10
    4 x 100 IM on 1:40
    8 x 25 sprint (or at least try to) I'm :30
    8 x 50 (2 x choice, drill, breath every 3rd, drill) on 1:00
    200 WD

    Felt pretty rough, but glad I got in the pool today.

    1. And I'll admit the fly in the IMs was drill.