Let me start by saying that a buddy sent me this with the comment “great mental toughness workout, 4700 yds total”.
Warmup
300 - alternate stroke/drill
Main Set
1x 100 - free
2x 200 - free
3x 300 - free
4x 400 - free
5x 300 - free
6x 200 - free
7x 100 - free
I did 50 kick between each set to give my arms a rest.
So, if you’re following along closely, you’ll probably notice what I did as the clock ticked past 2 hours. This is a hell of a lot more than 4700yds! It’s 7000 if you do the kicking between sets, 6700 if you just do the swimming. I’m really smoked now, but man it was a great workout…and like my friend said, great for building mental toughness because it gets a little depressing about half-way through thinking about how much is left (and it’s all the f*#@ing same!), tough to keep going.
heh you know whats weird. to be good at a race over 100m in swimming you pretty much have to have a few weeks in the season doing 7kms or so a session to get ‘fit’, training twice a day as well.
now that the distance has gone up to 3.8km for an ironman, its now 3 times a week, about 4 kms a session. hah
heh you know whats weird. to be good at a race over 100m in swimming you pretty much have to have a few weeks in the season doing 7kms or so a session to get ‘fit’, training twice a day as well.
now that the distance has gone up to 3.8km for an ironman, its now 3 times a week, about 4 kms a session. hah
So true, but not many of us are going as fast now as we did when we were doing 60K weeks.
“Anyone who tells you they’re as good now as they were when they were 18 . . . sure wasn’t very good when they were 18.” -Warren Miller
I didn’t think it was that boring - at least it was predictable - the worst is when you had no idea what was next, were completely ripped and then the coach announces a brutal set like 500 fly - the 100x100s was much more ‘fun’ by comparison
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This is 9100, I do it about once every 3 months (I do a shorter version more often, if you start at 8x25 you get 3000m). The key is to start at a pace where you get 5 sec or less rest on each 25 (but round up to the nearest 5 sec, i.e. 25 sec/25 if you want to go 1:30/100) and build your intensity through out - which is good as you get more cumulative rest as you go on. The final 200 should be balls to the wall, everything you got, if you can say your name to the paramedic you went too slow. Start with 500 wu (200 swim, 200 kick, 100 swim. Then do 400 easy warm down.
fins? no, we had no fins - that is fun though - its great fun to put on fins and fuck around - my coach didn’t use fins that much - he let weaker swimmers have them at first to keep up. I guess the worse it feels at the time the more fun/ exciting it is to look back on - kind of like triathlon - swimming is a good background cause it teaches that pain is actually whats known as fun - you just gave me an idea - I need to buy a set of fins as my next toy! The pool I swim at these days doesn’t provide so I bring my own pull bouy etc - MAybe I’ll get those hand paddles too, however I’ve heard they lead to shoulder impingement which is irrepairable even through surgery. This is a great way to spice things up in the pool - Fins! why didn’t I think of that before…
Anyway, congrats on the mega-workout 