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10k Swim Workout
CREATED: 12/30/09 by ncrcoach REPLIES: 12
ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1059
10k Swim Workout
POSTED: 12/30/09 12:45 PM

Well, at the pool I swim it's actually going to be yards not meters, but that's how we measure most of our road races.
I did a similar workout for the Swim into the New Year at UMd. I broke it down into sets of 5 x 2000. Plan to do this workout before the end of the year. Hope the lanes aren't crowded.

1) 1,000 warm up (200 SKIPS swim/kick/IM drill/pull/swim)
1,000 pull (paddles optional)

2) 500 swim (rest :20-30)
500 swim w/ fins
500 pull
500 pull w/ paddles

3) 4 x 250s (rest :20-30)
8 x 125s (#1-4 free) rest :20-30
(#5 50 fly/25 bk/25 br/25 free)
(#6 25 fly/50 bk/25 br/25 free)
(#7 25 fly/25 bk/50 br/25 free)
(#8 25 fly/25 bk/25 br/50 free)

4) 10 x 100 (#5 & 10 IM) on 1:45
20 x 50s odds free; broken IM (on 1:00)

5) Pyramid 50-100-150-200-250-250-200-150-100-50 (rest :15-30 depending on the distance)
500 kick w/ fins cool down

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1768
RE: 10k Swim Workout
POSTED: 12/30/09 2:06 PM

Hugh:

It's good to see you're going to take it easy on that shoulder for 2010. :) It must be feeling better, which is good.

E

nbehappy's ravatar nbehappy    JOINED: 5/23/09    POSTS: 135
RE: 10k Swim Workout
POSTED: 12/30/09 3:45 PM

i'll just divide everything by 5

rtroll's ravatar rtroll    JOINED: 2/28/09    POSTS: 505
RE: 10k Swim Workout
POSTED: 12/30/09 4:24 PM

Ok for the record my shoulder just fell completely off looking at that workout! I've been putting in between 3 - 4K a day for the last few weeks and I'm spent! Maybe some rest is in line before I tackle this workout!

RT

karlaj's ravatar karlaj    JOINED: 2/28/09    POSTS: 201
RE: 10k Swim Workout
POSTED: 12/30/09 6:36 PM

What are the rest intervals? ;) -JK

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1059
RE: 10k Swim Workout
POSTED: 12/30/09 11:06 PM

Jason, I thought about that when I was doing the workout. I'll adjust that in a minute. Thanks.

lisalisadc's ravatar lisalisadc    JOINED: 2/28/09    POSTS: 423
RE: 10k Swim Workout
POSTED: 12/31/09 11:10 AM

When and where are you doing this workout?
DC Pools are closed on Friday, Jan. 1.

dsgrunning's ravatar dsgrunning    JOINED: 2/28/09    POSTS: 1311
RE: 10k Swim Workout
POSTED: 12/31/09 11:18 AM

Lisa ... the workout occurs at the only university in the area that really matters (umcp) ;) It almost wants me to come out and splash some fluids on myself ... almost.

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1768
RE: 10k Swim Workout
POSTED: 12/31/09 11:35 AM

EisenFrau Lisa:

This workout is on Jan. 2.

http://www.dctriclub.org/forum/messages.cfm?tid=6FF0DF0F-E236-E1A0-5A2A00BEA6AF4934&page=1

-- Tin Man

lisalisadc's ravatar lisalisadc    JOINED: 2/28/09    POSTS: 423
RE: 10k Swim Workout
POSTED: 12/31/09 12:18 PM

$8 (or $10 walk up) plus admission to UMd pool. naaaaaaaah, I think that I'll swim at Wilson for Free. Guapo's afterwards.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1059
RE: 10k Swim Workout
POSTED: 12/31/09 1:41 PM

Because of family obligations on Saturday I had to do this workout yesterday. Plus, I needed to get the yardage in for swim month.

Lisa, it supports the terrapin masters group.

lisalisadc's ravatar lisalisadc    JOINED: 2/28/09    POSTS: 423
RE: 10k Swim Workout
POSTED: 12/31/09 1:47 PM

I have no problem supporting Masters, but UMd is kind of out of the way and we have *free* pools in DC.

ncrcoach's ravatar ncrcoach    JOINED: 2/28/09    POSTS: 1059
RE: 10k Swim Workout
POSTED: 12/31/09 2:00 PM

My pool is open tomorrow at 9am. Probably will run/ride instead. With the costs of this sport, I truly understand taking advantage of the free use of pools. Then again, that's part of where the tax dollars go.

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