A satisfying workout that gets you back to work before the boss gets cranky.....
10 x 300, 1 min rest between each 300
1) 300 warmup
2) 300 stroke drill: drill 50, swim perfect stroke 50
3) 300 pull, work on good rotation
4) 300 free, broken by 50, 10 sec rest - pace for a fast 300
5) 300 free, broken by 100, 15 sec rest - maintain pace from 50s
6) 300 free, broken by 150, 20 sec rest - maintain pace from 100s
7) 300 free, fast, maintain pace from 150s
8) 300 stroke (not free)
9) 300 kick
10) 300 warm down
Hopper
swimvacation.com
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
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.
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.
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
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
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
