Tuesday, March 18, 2008

A Swim Workout To Be Eager For

Since starting as the Team in Trainng coach, I've missed my Saturday morning Master's swim workouts, so I have to be content to just do the Master's workout on my own steam when I go in to swim (not nearly so much fun, I have to say).

This weeks' was a good one though. If you want a tough set that will keep your technique tight, try this out:

6 x 100 Fast
2 x 50 Focus on technique
5 x 100 Fast
2 x 50 Technique
4 x 100 Fast
2 x 50 Technique
3 x 100 Fast
2 x 50 Technique
2 x 100 Fast
2 x 50 Technique

Total: 2500 yard main set. I really enjoyed this set as I felt able to swim the fast 100's with really good technique and not let it degrade over the course of such a long and hard set. The good news is that my swim times are continuing to improve. Though my right ankle is still not anywhere near 100%, I am back to a good pace for my fast 100's, stillabout 5 seconds (per 100) off of my pre-injury pace, but much better than a month ago!

It's encouraging to see the speed trickling back in, and although my shoulders are still sore after every swim workout, the new "barrel catch" I mentioned in this previous post is coming along nicely and I can feel the power there that I know will grow over the next six months as my muscles adapt. I can now pull with the pull buoy at a 1:26 average pace, where I was never able to go below 1:30 before (my kick is still a big part of my stroke, I guess I'll never be a true long distance swimmer!), and I think that's all due to that new catch.


Trihardist said...

This workout totally kicked my butt last week, and I'm going back to do it again tonight (and to see if I can get through the full 2500 this time)!

Anonymous said...

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