Friday, March 28, 2008

Ironmom: A Swim Workout to be Eager For

Thanks to Robin for this swim workout, which has kicked my butt for the last two weeks' interval swims, and has presented me with my fastest 100 splits EVER. Give it a try as you start to work speed and power into your swim sets:

6 x 100 Fast
2 x 50 Focus on technique
5 x 100 Fast
2 x 50 Technique
4 x 100 Fast
2 x 50 Technique
3 x 100 Fast
2 x 50 Technique
2 x 100 Fast
2 x 50 Technique

Robin didn't specify rest intervals, so here's what I did:

100 SKIPS (swim, kick, IM, pull, swim)

5x100 fast on 3:00 interval
2x50 for technique
4x100 fast w/ 1:00 RI (rest interval)
2x50 for technique
3x100 fast on 2:00 interval
2x50 for technique
2x100 fast w/ 1:00 RI

100 cool down

I think the 3:00 intervals were a little long; they enabled me to pretty much fully clear the lactate from my blood, starting each repeat fresh. The 1:00 rest interval was challenging; I saw my form and speed deteriorate over the course. The 2:00 intervals were frickin' hard, but I only lost :02 between the first and last repeat. I averaged about 1:38-1:39 on my splits, with the fastest being 1:35 and the slowest 1:44 (the very last 100). But the whole workout was fully awesome.

Thanks, Robin, for a wonderful workout!

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