Swim: 2 Longer Workouts (4000 & 3800 yards)

This first workout is based on a set Kurt Matheson shared to the swimmers' group chat a few months ago.  He's actively addicted to it.  I do it quite a bit as well, though I tend to change it to break up the routine a bit.  That said, I did it as-written early last week.

Warm-Up
5 x 200 swim @ 3:00
200 kick

Kurt's Set (x3)
2 x 200 @ 2:50
2 x 100 @ 1:25
100 kick
:30 rest

100 easy cool down

The best thing about Kurt's set is that you can bang out a huge amount of yardage in a relatively short span of time without feeling like you're about to lose your mind.  I pulled during the middle set, mostly because they keep it so hot at the YMCA and pulling helps me keep from overheating, but also to break up the monotony.

A lot of times, I'll do something like 600 straight on the first set, 300/200/100 on the second, and either as-written on the last or 6 x 100.  Regardless, I always hold the same pace-per-100.

In the above, I used 1:25/100.  Kurt and Andy typically do this at 1:20/100, which is amazing for a couple of 47-year-olds.  Granted, both those guys swim a lot more than I do, but still...

* * *

This second workout was from Monday afternoon.  I'd planned to work MLK Day, but we got home from the kids' dance competition a good bit later than expected Sunday night.  I therefore took the day, wound up at the pool a little before noon, and did the following.

Warm-Up
400 swim
100 kick
2 x 200 swim @ 3:00
100 kick

10 x 50 @ :45, breathing every 3rd

Main Set
12 x 100 @ 1:25 aerobic pace

350 kick
50 easy swim

12 x 50 @ :45, every 4th 50 fast

100 easy cool down

Not a bad workout overall.  I felt better than I expected to feel for the most part, especially considering how warm the water was.  I kept all the 100s from the Main Set well under 1:20 -- mostly ~1:15 - 1:16, though I fell off a little on the last two.

Didn't have much on the last set, though.  My fast 50s weren't particularly fast.