Wednesday, November 30, 2011

Swim Workout: Thanksgiving Leftovers

What is so great about a Thanksgiving meal that you can't get on any other day? It's not the turkey or the pumpkin pie, or your grandma's red jello with colored marshmallows. You can have any of those any day of the week. It's the variety of food at the table, the sheer numbers of dishes. The different smells, flavors, textures, spices. And of course the company, whether family or friends.

Variety is not just the spice of life at the holiday table, but in the pool as well. All too many swimmers do endless variations of sets that look something like:

2 x 400
2 x (2 x 200)
2 x (4 x 100)

etc. etc. etc. Boring!

So I like to create or find ways to make my swim sets interesting for my Masters group. Often that means varying the length, timing, interval, stroke, or speed, throwing in drills or kicks or fun stuff like making them all get out of the pool to do pushups and situps. I got lucky this weekend because I got up late on Saturday morning realizing I hadn't done my research and written up a good workout for the gang. I say "lucky" because has an excellent bunch of swim workouts already written up and one of them was just what I was looking for. I added and changed a few things here and there, so this workout, like a good Thanksgiving dinner, has a little bit of everything. It went by fast, we were never bored, and it kept us on our toes. I called it "Thanksgiving Leftovers"

WARMUP:   1500

300 Swim, 200 Kick, 300 Drill/Swim by 50's, 300 Pull

16 X 25 with fins on :30, swum as 4 X the following:
     1 X 25 1Left/1Right/1 whole-stroke Fly
     1 X 25 1L/1R/2 whole-strokes Fly
     1 X 25 1L/1R/3 shole-stroke Fly
     1 X 25 dolphin kick on your back

MAIN SET: 2300

4 X 200 on approx. 25 seconds rest
#1 and #3 are pull; descend time on #3
#2 and #4 are 50 kick/50 swim/50 kick/50 swim; descend time on :34

8 X 25 on :30
Odd 25s:  Low Stroke Count Freestyle
Even 25s:  Low Stroke Count Breaststroke

12 X 50 on 1:00
Three rounds of:
2 X 50 backstroke
2 X 50 Freestyle

8 x Two-turn 50s:
Start in middle of pool, swim toward one wall and do a good flip. Sprint the next 25, do another good flip turn, glide back to middle of pool.

75 easy
75 easy

4 X 50 pull on easy sendoff

TOTAL:  4000 yards

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