Saturday, January 26, 2013

Overdistance Workout

Today's workout was written by my teammate and emerging marathon swimmer Chris Burke.  He's been training like a mad man for the last couple of years, and he's ready to take on the Tampa Bay Marathon Swim, Manhattan, Catalina, and the English Channel.  A group of us met today and did his workout, emphasizing quantity over quality, until he blew us away at the end holding 1:10s on the set of 20 x 100s.   He held a similar pace just 2 days ago, when he completed 5070 yards for the USMS Hour Swim National Championship.  

10 x 150 Warm up 2:15
1 x 400 Swim on 6:00   }
2 x 200 Swim on 3:00   }
4 x 100 Swim on 1:30   }     2 x's through
8 x 50 Kick on 1:00       }
12 x 300 Pull on 4:00
10 x 100 Kick on 1:50
12 x 75 Drill on 1:20
20 x 100 Swim on 1:20
3 x 100 Warm Down on 1:30
TOTAL 12,500 SCY

Food for thought:  To complete a marathon, a swimmer may need to swim more than 40,000 yards, battling wind, waves and cold water.   

Friday, January 11, 2013

Visiting college and high school teams train at our pool during the holidays, so we swim long course meters when we're not relegated to the auxiliary pool. Today was a pretty typical workout, with an emphasis on longer rest intervals because we are gearing up for the Hour Swim later this month.

3 x 300 warmup on 4:30
12 x 100 kick on 1:50
16 x 50 drill, hypoxic, or speedplay on 1:00
8 x 100 50 fly, 50 free on 1:50
8 x 100 free on 1:50
200 cool down
4700 LCM TOTAL