Finished out 2010 with the traditional swimmers 100 x 100 yards (10,000 yards) back and forth in the local YMCA pool with a great group of folks. Pool swimming this distance after being spoiled in open water lakes and oceans really is a mental test, especially when its a 25 yard pool. What was funny to me was that 10,000 yards is no longer a no-big deal. I spent my time concentrating on long strokes and being efficient to reduce stress on my neck and shoulders and keep my heart rate around 80. I cruised through each 100 yards at 1:25 on a 1:30 interval so basically touch and go the whole way.
Over the holidays my dad asked me a question. He asked if I had gotten to the point where I felt guilty if I didn't go to practice, I chirped right up and said...nope, love every time. some might be thinking, do I get tired, sore and stiff, yes I do. the body is very different now that I am 49.
Looking forward to 2011 I will be adding some yardage to the training and though I would share one of my coaches 'Top Secret' workouts (OMG some of these are tough!), this is one weeks worth. Because of work, I typically split them in half so early am and lunch time are common.
Will be setting up several ocean training swims 4-6 hours each) early in the year, leading to Tampa Bay Marathon (24 miles) swim is coming in April. After this I am sure 'Da Coach' will have plenty of dreamy lake Michigan swims among others to float around.
For you that know Marcia Cleveland, you appreciate her handy work here.
|Yardage,||1||800||Warm up Choice|
|if done as 2 workouts||8||100||Alt Drill/Kick by 50s||:05 Rest|
|4000 & 5200||20||100||Pull||ALT BREATHE 5 sets of 4|
|with each interval in a set descending: leave :60, 1:35, 1:30, 1:25,1:20, & right into the next set|
|8||50||Swim||#1-4: breathe choice, #5-8: breathe ev 5.||:45|
|2x all of||1st time thru: Swim, 2nd time thru: FINS|
|this:||Do the 200s on 2:50 & the 100s on 1:30 (or comparable for fins.)|
|1||4200||1 x 200, 4 x 100, 1 x 200, 3 x 100, 1 x 200, 2 x 100,|
|1 x 200, 1 x 100, 1 x 200, 2 x 50|
|5000 & 5200||1||800||(75 sw/25K, continuous)|
|12||50||Alt. 50 Drill, 50 Swim|
|Do this set as 6x200, same pattern but one set only||12||200||Pull 2x thru (2 on 3:00, 2 on 2:55, 2 on 2:45)|
|10||100||Kick w/ Fins||Fast Interval that gives you :10|
|1||3000||Straight w/ Fins, desc by 1000s, DPS (Distance per Stroke)|
|C||5500||LONG & STEADY DAY. TAKE 1-2 MINS BETWEEN SETS.|
|1||400||(75 sw/25K, continuous)|
|16||50||Kick/Drill by 25||Take :05|
|8||100||DPS, reduce SC (stroke count) thru set||Take :05|
|10||300||Odds: Swim, Evens: Pull; Hold same time for all 10||4:30|
|12||25||E/F by 25||:30|
|6000 & 3200||1||800||Swim, every 5th 25 backstroke|
|20||100||Pull Hypoxic by 100: 2-3-5-7, & and repeat 5x||1:30|
|Do this||3||800||Swim||Desc #1-3||Make 1st 800 your Warmup||12:00|
|4100 & 4600||1||1000||Warm up Choice|
|3||500||Swim, Desc to Moderate speed||7:30|
|2 sets of 4||200||Pull 2 sets of this, for a total of 8 x 200s||3:00|
|#1:1st 50 Strong, #2:1st 100 Strong, #3:1st 150 str, #4:all strong|
|1||800||Kick with Fins||Gradually build thruout||<:30>|
|4||200||Kick with Fins||Desc 1-4||Fast interval (~:10 after #1)|
|8||100||Kick with Fins||Desc 1-4, 5-8||Fast interval (~:05 after #1)|
|6100 & 5300||1||800||Warm up as 200Sw, 200K, 200P, 200Sw|
|10||150||Swim, Desc 1-3 to Moderate speed, for 3 sets, #10 EZ||2:10|
|1||800||Pull Straight CONTINUE TO BILATERALLY BREATHE AS YOU HAVE DONE ALL WEEK|
|6||150||Pull, Desc 1-3 to Fast||2:15|
|6||150||Swim, Desc 1-3 to Fast||2:20|
|6||150||Pull Easily & Enjoy this, knowing how hard you have worked this week!|