Sunday, February 5, 2017

More Swimming (3000 yards)

So Andy did yesterday's workout in a completely different way than I did it.  He worked the 400s, putting down 5:10 and 5:15, respectively, which is badass for Army's former #1 sprinter.  By contrast, I worked the 100s descending but held the 400s at aerobic pace, putting down 5:25 and 5:30.

In every respect, this was opposite what you'd expect to see out of the two of us.  But it inspired today's workout, which was similar to yesterday's, save that it's built around 200s and intentionally puts the effort on the first part of the set.

Sunday's workout; 3000 yards total.

Main Set: 3 x through
 -- 200 fast @ 3:00
 -- 2 x 100 @ 1:30, pick-up by 25s
 -- 1:00 rest

Final Set:
 -- 12 x 50 @ :45, every 4th 50 fast

This was a good workout for me.  I went:
 -- 2:23, 1:15, 1:15
 -- 2:20, 1:15, 1:15
 -- 2:22, 1:15, 1:15

That ain't bad.  On the last set, though, I couldn't get under :34 on the 50s fast.  For better or worse, I only have so much uptempo speed anymore.

Obligatory selfie, post-workout.


  1. Nice... I'll have to give that workout a go this week.

    1. Let me know how you do. The competition is helping me quite a bit.

    2. I was able to do this workout today. It was a little frustrating as the pool crowded with a lot of non-former swimmers (good on them for getting in the pool, but it makes it difficult to keep a good set going). So after two attempts to start the main set (trying not to be an ass and now anyone over) I was able to hop into a lane with only one guy in it.
      The main set got rough at the end, but somehow I again managed to have a result opposite yours....
      200's -- 2:23, 2:25, 2:30
      100's -- 1:10, 1:10
      1:11, 1:13
      1:12, 1:15
      The 12x50s on :45 were pure survival after the first fast one (:32)
      Ended up going 3300 total.

    3. That's an excellent performance. It's amazing that after 20+ years, you still have WAY more high-end speed than I do. I'm impressed.

  2. OK- so I am headed to our apartment complex pool to do a small part of this workout. As in I reduced it to 1000 total. Also not going to bother with pacing, because, let's face it- I just don't want to drown. Finishing is my goal. In my defense- our pool is some wonky length like 36m long and I count that as 25 yds- but still looking at 40 laps total. Oh how the mighty hav...whatever- I just hope I get thru it. I am telling you this publicly so I won't wimp out midway through.

  3. Glad to help. Let me know how it goes.