Wednesday, December 23, 2020

Lisa Malick's Challenging, Flexible and Polite Workout

Today's workout was written by my good friend Lisa Malick.  She is one of the very few people I know who love water sports as much as I do!

Practically speaking, workouts that help me achieve this have three components:
    They are mentally challenging.
    There might be some degree of choice or flexibility.
    They are polite to the people in the lane with me.


Stroke main set-
5X, descend each 200:
200 BK on 3:00
6x25 BK on :25

Distance- interval drops by 10 with each set of 3 (eg 7:20, 7:10, 7:00, 6:50)
Descend 1-3 in each set
Descend 3, 6, 9, and 12
(Ok, yes, this might be a little mind-numbing, but if you are into distance, this is actually a pretty cool workout…)

Some workouts I borrow in their entirety from @swimmingwizard, such as the 12x500, and sometimes I use them as a starting point and take my knowledge of energy zones to complete a workout and make sure it is balanced.


8x200 DR/SW - K/SW 3:30 [REC/EN1]

12x25 no free improve DPS 1-4 .25 [EN2]
400 FR descend 1-4 5:20
9x50 no free improve DPS 1-3 .50
400 FR 5:20 same
6x75 no free 1:15 improve DPS each 75
400 FR 5:20 same
3x100 no free 1:30 fast turns, good DPS all
400 FR 5:20 same

20x25 always kick 12.5/12.5 easy [SP1]

300 easy [REC]

Here, I pieced together two swimmingwizard sets (the EN2 main set and SP1 set) to make a complete practice, adding an appropriate warmup for the set.

"Stay safe, keep mixing it up, and remember that extraordinary things are achieved by doing little ordinary things when no one else wants to- so keep at it!" - Lisa Hertz

Lisa Hertz is a high school English and history teacher and has coached USMS, USA, and recreational swimming.

 After her F&M college swimming career as a sprinter, she began training for open water and marathon swims.

 She is an accomplished prone paddle boarder, surf skier, and has completed the 24 Mile Tampa Bay Marathon Swim.

 The next 24 Mile Tampa Bay Marathon Swim will be held in April, 2022.  For more information, visit 


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