I've been feeling great in the pool lately. While I've always been a swimmer, my previous coach would give me half ironman training swims that rarely exceeded 3,000 yards. Lately, now that I'm on my own, I've not done a swim under 3,200 and it's starting to really pay off. I spent the first 3 weeks of January doing a lot of slow swims with a lot of sets between 400 up to 1,000; building a better base. Yesterday's swim was 3,400 yards:
Warm-up (800) 200 mixed stroke at 1:35 pace
100 kick
200 free at 1:32 pace
100 kick
200 pull at 1:35 pace
Intermediate Sets (500) 10 x 50 yards in two groups of 5, as zone 1, 2, 3, 3, 3.
My paces were Z1 - 1:30, Z2 - 1:27, Z3 - 1:23
--Rest about 15 seconds between each 50
Main Sets (1,000) 5 x 200 yards. Swim odds (see below for odds), pull evens (1:30 pace).
Odds:
Hard 25, rest 5 seconds (1:05 pace)
Moderate 50, rest 5 (1:20 pace)
Hard 25, rest 5 (1:10 pace)
Moderate 75, rest 5 (1:20 pace)
Hard 25, rest 20 (1:05 pace)
2x, with fins (1,000): 200 choice (freestyle for me), rest 15 seconds 2 x 50 sprint, rest 10 seconds between 100 choice, rest 15 seconds 4 x 25 sprint, rest 5 seconds between
Cool Down (100) Easy 100 at 1:35 pace
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