New Year, New Workouts

Hi to all 'One Stroke at a Time' followers...


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.

A	# Repeats	8400
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
	1	200	EZ
B		8200
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)
	1	100	EZ
	10	100	Kick w/ Fins		Fast Interval that gives you :10
	1	3000	Straight w/ Fins, desc by 1000s, DPS (Distance per Stroke)
	1	300	EZ
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
	1	200	EZ
D		9200
6000 & 3200	1	800	Swim, every 5th 25 backstroke
	1	200	Drills
	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
all	3	600	Swim	Desc #1-3		9:00
with	3	400	Swim	Desc #1-3		6:00
FINS	3	200	Swim	Desc #1-3		3:00
	1	200	EZ
E		7700
4100 & 4600	1	1000	Warm up Choice
	3	500	Swim, Desc to Moderate speed			7:30
	1	800	Pull Straight
	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	100	EZ			2:00
	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)
	1	300	EZ
F		6100
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
	1	100	EZ
	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!
	1	200	EZ