Archive for September, 2021
Posted by Don in Workouts
Warm Up: 700m 15min
Choice Mix or:
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 100 IM (1-arm Fly)
All swum Continuous
Aerobic EN-1: 800 {12:30}
- 2 x [
- 200 FS on 3:30, swim 3:10
- 200 BK on 3:45, swim 3:35]
Test set for 400: 1000m {12:48}
- 4 x [
- 100 FS, Swim BEST AVG (aim ~1:25) {400 Time Trial last week 6:17}
- 150 Active Recovery ]
ON 4:30
***Add up 4 100 times to get your 400 Test Time
*** BEST AVG means the tightest, fastest 4 100 times
*** NOT a super fast #1 and dying on 2, 3, 4
RESULTS:
#1 1:22
#2 1:22
#3 1:20
#4 1:17
Sprint: 200 {12:53}
- 4 x 50 on 1:15 swum as:
#1 - 25 fast, 25 easy #2 – middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy
Swim Down: 200 mix {to 1:00pm}
Total: 2900m
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Posted by Don in Workouts
Possibly the last open water session of the season.
15-16C water and 13C air made for a chilly swim.
 Garmin Session Overview
 Map details – with 100m laps
 Data Graphs
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Posted by Don in Workouts
Warm Up: 700m 15min
Choice Mix or:
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 100 IM (1-arm Fly)
All swum Continuous
Aerobic EN-1: 850 {12:31}
- 4 x 100 BK on 2:00, swim 1:47
- 4 x 100 FS on 1:45, swim 1:35
- 50 BK Active Recovery
Threshold EN-2: 800m {12:47}
- 8 x 50 FS on 1:00, swim 42
- 50 BK ActiveRecovery
- 6 x 50 BK on 1:00, swim 48
- 50 BK Active Recovery
LAP: 250 {12:52}
- 100 FS Fast, swim 1:20
- 50 BK Active Recovery on 1:15
- 50 BK Fast, swim 45
- 50 BK Active Recovery on 1:15
Sprint: 150 {12:56}
- 3 x 50 on 1:15 swum as:
#1 - first 25 fast, rest easy #2 – middle 25 fast, #3 25 easy, 25 fast
Swim Down: 150 mix {to 1:00pm}
Total: 2900m
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Posted by Don in Workouts
More Set Tests + Weights
Warm Up: 700m 15min
Choice Mix or:
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 100 IM (1-arm Fly)
All swum Continuous
Aerobic EN-1: 850 15min {12:30}
- 2 x 50 BK on 1:00, swim 50
- 100 BK on 2:00, swim 1:45
- 200 BK on 3:45, swim 3:35
- 2 x 200 FS on 3:30, swim 3:10
- 50 BK Active Recovery
Threshold EN-2: 700m 11min {12:44}
- 2 x 100 BK on 2:00, swim 1:40
- 4 x 100 FS on 1:45, swim 1:28
- 100 BK Active Recovery, Swim 2:15
LAP: 300 8min {12:52}
- 4 x 50 FS on 1:00, swim 40
- 50 BK Active Recovery on 1:15
- 2 x 50 BK on 1:00, swim 45
- 50 FS Active Recovery on 1:15
Sprint: 150 4min {12:55}
- 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]
Swim Down: 150 mix {to 1:00pm}
Total: 2850m
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Posted by Don in Workouts
More Set Testing
Warm Up: 700m 15min
Choice Mix or:
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 100 IM (1-arm Fly)
All swum Continuous
Aerobic EN-1: 750 15min {12:30}
- 3 x [200 Swim straight to, 50 Kick on 10 sec rest]
ON ~ 5:00 (4:45 for FS, 5:15 for BK)
#1 FS, #2 BK, #3 FS (kick opposite stroke)
Threshold EN-2: 700m 11min {12:44}
- 2 x 100 BK on 2:00, swim 1:45
- 4 x 100 FS on 1:45, swim 1:27
- 100 BK Active Recovery, Swim 2:15
LAP: 300 6min {12:50}
- 100 FS , swim 1:20
- 50 BK Active Recovery, Swim 1:15
- 100 BK, swim 1:35
- 50 FS Active Recovery, Swim 1:00
Sprint: 150 5min {12:55}
- 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]
Swim Down: 200 mix {to 1:00pm}
Total: 2700m
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Posted by Don in Workouts
Set Testing
Warm Up: 800m 15min
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 2 x (50 FS, 50 BK)
All swum Continuous
Aerobic EN-1: 900 17min {12:32}
- 3 x [
- 200 FS, Swim 3:10 (hit target 3x)
- 50 BK, 25 FS, 25 BK active recovery, Swim 2:15 --use 2:00 next]
ON 5:30
Threshold EN-2: 600m 11min {12:43}
- 5 x 100 FS on 1:45, swim 1:27 (all hit)
- 100 BK Active Recovery, Swim 2:15
LAP: 450 11min {12:54}
- 4 x 50 FS on 1:00, swim 40 (bang on)
- 50 BK Active Recovery, Swim 1:15
- 3 x 50 BK on 1:15, swim 50 (45-47 hard)
- 50 FS Active Recovery, Swim 1:00
Sprint: 75 2min {12:56}
- 25 FS Fast, 25 BK easy on 1:00
- 25 BK Fast (lactic quads!)
Swim Down: 75 BK {to 1:00pm}
Total: 2900m
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Posted by Don in Workouts
A year and a half later … and after 76 Open Water sessions since 18-May-2021 …
Back to Borden for a Time Trial session to see what’s what:
Warm Up: 800m 15min
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 2 x (50 FS, 50 BK)
All swum Continuous
1,000 For Time:
- 1000 FS – 15:53 (1:35/100m pace)
- 100 BK easy
400 For Time:
- 400 FS – 6:17 (1:34/100m pace … left quad wanting to cramp)
- 100 BK easy
200 For Time:
- 200 FS – 2:57 (1:29/100m pace)
- 100 BK easy
100 for Time:
- 100 FS – 1:22
- 100 BK easy
50 for Time:
- 50 FS – 0:37 (1:14/100m pace)
- 50 BK Easy
25 for Time:
- 25 FS 0 0:17.6 (1:11/100m pace)
Swim Down: 75 BK
Total Time: 57min and 3100m
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