3,000 yard lunch hour workout

RE: 3,000 yard lunch hour workout

Former Member — Wed, 24 Oct 2007 11:53:44 GMT

Happy Birthday Paul :party2: I hope you had a great day and sleepin. We often have to count our strokes, it is hard LOL katie

RE: 3,000 yard lunch hour workout

pwolf66 — Wed, 24 Oct 2007 11:38:48 GMT

Thanks Katie. It was a pretty good one as birthday's go. Slept late. Got a haircut Renewed my license Swam Pulled down my wife's bike for my daughter Got a new fishing rod and the Transformers movie as presents :banana: Went out to an early dinner Bowled - grinded out a 567 and my team took all the points. My arm was TIRED. Slept like a log Paul

RE: 3,000 yard lunch hour workout

pwolf66 — Tue, 23 Oct 2007 09:53:08 GMT

So, it's my birthday and I slept late and missed the morning practice. So I decided to swim on my own. So this time I made it one set of 5x50 farther but this time that was due to time rather than ability. I probably could have made it all the way. For some reason, I was trying to slow down on the earlier sets but was still holding about 35. But I didn't feel nearly as trashed as I did before. So what I managed 200 Free warmup 100 IM - easy 100 free - descending every 25. 5x50 on 1:05 5x50 on :55 5x50 on 1:00 5x50 on :50 5x50 on :55 Ran out of time :-( so I did an easy 100 free and got out. One thing this workout did help out on was distance and timing on flips turns. Paul

RE: 3,000 yard lunch hour workout

pwolf66 — Tue, 16 Oct 2007 02:05:12 GMT

I'm still trying to not cross over with my right hand and bi-lateral breathe and now you want me to count strokes too????? :bolt: Having problems multitasking as last week I was concentrating so much on stroke mechanics and bi-lateral breathing that I flipped waaaaaaaaay too close to the wall. We all know what happens then right???? Yeah, OUCH. Paul

RE: 3,000 yard lunch hour workout

BillS — Tue, 16 Oct 2007 01:03:06 GMT

Because you're just doing 50's and don't need to count anything except 1 - 5. count your strokes on each 25. If on any 50 (except maybe the final set, a little flailing is allowed at that point) you take more than 3 - 4 more strokes than your smooth, easy speed count, drop a 50 and regroup. It gets better.

RE: 3,000 yard lunch hour workout

BillS — Mon, 15 Oct 2007 12:51:34 GMT

Believe me, I feel your pain. Looking back, I see I forgot to mention that this workout is called dropout 50's. The idea is to drop out a 50 here and there as needed to get an extra minute or so rest. So when your stroke falls apart, skip a 50 to rest and think, but start the next one on interval so as to stay in sync. Good idea to quit when you're totally broken down; I think that's when you're most likely to get hurt. I generally start out a little slower, like :45's or so, doing fingertip drag, catch-up, and similar slow-stroke drills. I like for it to feel pretty easy until about the end of the first 5 on :50. It starts to get a little crunchy after that. I do this one every 3 or 4 weeks. It's a great indicator of where you are with your conditioning because it's easy to compare how many 50's you had to drop the last time out. I think you will also get used to how hard you're going to have to work at the end to get through it. Like I said, it's easy to underestimate how hard this is during the first repeats. I like this for figuring out race pacing -- after a while, you get a good feel for what the different speeds feel like, especially when tired.

RE: 3,000 yard lunch hour workout

pwolf66 — Mon, 15 Oct 2007 04:30:34 GMT

Believe me, I feel your pain. Looking back, I see I forgot to mention that this workout is called dropout 50's. Oh, great, mention that now :thhbbb: Now, it was good because it was smack in the face that I'm trying for too much too soon. :doh: But it also felt soooo good to knock out those 50s. :banana: I have a date with this same routine of Saturday, November 10th and armed with that better late than never clarification, I shall endeavor to improve. Paul

RE: 3,000 yard lunch hour workout

pwolf66 — Sat, 13 Oct 2007 07:32:28 GMT

YOIKES, that one looks like it'll put a hurting on ya. I like it. Sounds like I need to put this one to the test. I never laugh at the early intervals when I see a total of FORTY repeats :applaud: Paul OK, this one KICKED MY A$$!!!!!!!! To start with, I think this was biting off more than I was able to to chew. And I kept the same intervals but swam in a SCY pool. 300 Warmup 100 Kick 100 Moderate Pace sw 5x50 1:05 - Tried to stay long and loose held about :36 on these 5x50 :55 - Held :37 5x50 1:00 - Again held :37 - starting to notice a break down in stroke 5x50 :50 - Held :37 until the last and then stroke started to come apart and also started to hold my breath. Bad news. At this point I bailed, a little disappointed in myself. But now I have a starting point for this work out so I will revisit it 4 weeks from now. 2x100 IM - nice and easy 100 Free - slow Total of 1800 in about 35 minutes. Shoulders are very tired right now so I think that this was the right amount of work for me at this point in time. Not as far along as I had hoped but I think I did the right thing by cutting it short. Paul

RE: 3,000 yard lunch hour workout

BillS — Thu, 11 Oct 2007 12:35:37 GMT

After trying it a couple of times and getting hopelessly muddled on the intervals, I finally made a chart of all of the pushoff clock settings. It is very easy to get lost, especially when transitioning intervals, and especially at the end. It all starts to go by way, way too quickly for me to be doing math. The chart looks like this: 60 5 10 15 20 25 20 15 10 5 60 60 50 40 30 20 10 5 60 55 50 45 30 15 60 45 30 20 10 60 50 40 20 60 40 20

RE: 3,000 yard lunch hour workout

pwolf66 — Thu, 11 Oct 2007 11:47:56 GMT

Here's one I lifted from this site a while back. The intervals are for SCM; modify as needed for SCY. Don't laugh at the early intervals, if you take this out too hard you'll pay dearly at the end (at least I do). I use the early 50's for pacing and concentrating on my stroke. On these intervals, the 50's take 35 minutes, which should get you back to work on time. 400 sw warmup 400 k/drill/swim 5x50 1:05 5x50 :55 5x50 1:00 5x50 :50 5x50 :55 5x50 :45 5x50 :50 5x50 :40 200 cooldown 3000 total YOIKES, that one looks like it'll put a hurting on ya. I like it. Sounds like I need to put this one to the test. I never laugh at the early intervals when I see a total of FORTY repeats :applaud: Paul

RE: 3,000 yard lunch hour workout

BillS — Thu, 11 Oct 2007 08:19:55 GMT

The conversion for the Canadian metre to US meters is 1.0 x (Canadian Metres)= US Meters. The workout is written in meters, but should adapt well to metres using the conversion formula. On these intervals the 40 50's take 35 minutes. That leaves 25 minutes available to swim the remaining 1,000, which is generally plenty.

RE: 3,000 yard lunch hour workout

Former Member — Thu, 11 Oct 2007 05:39:29 GMT

WOW you must have a long lunch :DLOL. THERE IS NO WAY I could swim 3000 yards ( okay I am Canadian how many metres is that?) in an hour. Good for you. Katie

RE: 3,000 yard lunch hour workout

Former Member — Tue, 02 Oct 2007 15:49:32 GMT

I did the 10x300 workout last week. It's great...a little of everything. Just when you begin to get bored, it's time for something else. (Took me longer than a lunch break though!)

RE: 3,000 yard lunch hour workout

BillS — Fri, 28 Sep 2007 10:57:34 GMT

RE: 3,000 yard lunch hour workout

Former Member — Thu, 27 Sep 2007 13:57:21 GMT

I'll give it a try next time my coach either forgets to send me a workout or leaves it up to me.

RE: 3,000 yard lunch hour workout

Former Member — Wed, 26 Sep 2007 10:55:08 GMT

This looks like a nice change of pace for me (no pun intended). Thanks!

RE: 3,000 yard lunch hour workout

MAC swimmer — Sun, 23 Sep 2007 06:47:26 GMT

Wow. Nice workout. This will put me over the limit though "desk to desk". I love this workout though. Something to shoot for.