Monday and Wednesday Swim Workouts

Monday I never got around to recording my swim workout. The last few weeks I have been working on endurance/aerobic swim workouts with lots of long sets. Monday I decided to mix things up and go with some shorter quicker sets to mix things up.

Monday Workout

Warm up
200 Free @ 3:33
200 Pull @ 3:36
200 Kick @ 3:42

6×50 (3: kick @ 1:15, 3: drill @ 1:05)
6×25 @ :40 drill (finger tip drag drill)
6×75 @ 1:20 swim (descend 1-3, 4-6) (1:11, 1:10, 1:05, 1:11, 1:05, 1:03)
6×25 @ :45 drill (single arm drill)
6×75 @ 1:30 swim (all strong) (1:07, 1:07, 1:07, 1:06, 1:06, 1:08)
6×25 @ :40 drill (catch up/stick drill)
6×75 @ 2:00 swim (ALL FAST) (:57, :58, :58, 1:00, :57, 1:00
6×25 @ :40 pull (smooth)
6×75 @ 1:20 pull (strong) (1:05, 1:09, 1:07, 1:07, 1:09, 1:13
200 cool down
*3500 Total*

Total Time 56:19

This was a tough workout. The 6 x 75 all fast about killed me. My legs were tingling and really taxed. It felt good to mix things up.

Wednesday Workout
This morning I swam again. I started super nice and easy to get my blood flowing again after the brutal bike experience yesterday. I wanted to make sure I was ready to go. As the workout continued I felt better and better.
Warm up
200 Free @ 3:55
100 Pull @ 1:56
100 Kick @ 2:07

Drill 6 x 50
2 sets of catch-up
2 sets of fingertip drag
2 sets of closed fist

Base Interval 5 x 400 (20 sec rest between sets)
7:10, 7:07, 7:00, 6:53, 6:54

Kick 4 x 75 (15 second rest interval)
All four sets at 1:15

Cool Down 200 of pull buoy

*3200 Total*
Total Time 57:34

This swim workout really helped my body feel better. By the end I was back to feeling normal. I was not sure how I would feel after that 5.5 hour nightmare yesterday. 

Today is my last day of summer. Back to school tomorrow so things will change and modify slightly as I don’t have as much time(which was not much to begin with) as I have had the last few months.

Time to spend time with the kids. Have a great day.
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