Our two adult nieces who are 51 and 52, were staying with us for a few days last week. They are not swimmers, but have been to a meet of mine (Greensboro actually). They were both cryptographers in the Navy so I asked them to interpret one of my workouts.
I gave them the following workout which is from the Workout Thread specifically the High Intensity Training by Leslie Livingston. What follows is the workout as written by Leslie, then their interpretation of what they think it means:
LACTATE PRODUCTION
Warmup:
400 choice
4 x 100:
odds = 25 scull + 25 right arm + 25 left arm + 25 kick@:20-30 RI
evens = 50 drill + 50 swim
4 x 50 free w/paddles, descend to 100 pace @:50/1:00/1:10/1:20
50 EZ
Main Sets:
8 x 25 @ :40/:45/:50/1:00
odds = back shooter
evens = power kick on belly to 15 meters + cruise
50 EZ
8 x 25 burst + cruise @ 1:00/1:10/1:20
50 EZ
6 x double turn 50's, start from mid pool, very fast turns @ 1:00/1:30/2:00
50 EZ
Drop set:
4 x (25 + :10 rest + 50 + :10 rest + 100) -- 4:00 - 5:00 minutes rest between efforts during which you do a 200 recovery swim
25 = AFAP
50 = 100 pace
100 = 200 pace
Total: 3350
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Here is the interpretation:
Lactate Production - This is a workout for girls only.
400 choice - You can do this or not.
odds = ...25 right arm + 25 left arm - You'll go around in circles on this one.
@:20-:30 RI - This is a Round In (RI). You hold onto the wall, pull yourself toward the wall and scrunch up.
Odds = back shooter - You down a shot of scotch after each swim...
Burst + cruise @ 1:00/1:10/1:20 - Because you have had so much to drink, your bladder is about to give way so you pee in the pool at 1:00, 1:10 and let 'er rip at 1:20.
6 x double turn 50's - You swim to the end of the pool and do two turns in a row very fast.
Drop Set - Don't bother with this set, just drop it.
AFAP - As fast as pace
50 = 100 pace - Swim 100 strokes during this 50.
100 = 200 pace - Swim 200 strokes during this swim.
Total = 3350 - The calories you have burned.
:afraid:
