Saturday, November 16, 2013

Aborted Half Gordon

This afternoon I was going for a long swim 20,500 yards to be exact.  But once I got to 14K my right shoulder was starting to bug me and I didn't have any Ibuprofen with me.  I didn't want to risk an injury and I had already been at it for 4:15 so I called it good.  Today's workout came from Anne Cleveland.  I was attempting to do all the workouts she had prescribed for the week, but only made it through the first three:

Day 1 – Aerobic Distance

Warm-up – 1,200 yds
2 X 300 @:10 rest [100 easy choice, 100 kick, 100 build]
4 X 100 on 1:30
4 X 50 on :45 – descend #1-4

Main Set – 5,000 yds/mtrs:
4 X 300 on 4:15
12 X 100 on 1:30
4 X 200 on 2:50
8 X 100 on 1:25
500 negative split on 7:00
5 X 100 on 1:30 descend #1-5

Cool Down – 400 yds/mtrs:
100 easy choice, 100 kick, 100 pull, 100 easy choice
Total yards/meters: 6,600

Day 2 – Threshold

Warm-up – 800 yds/mtrs:
200 easy swim, 200 [drill/kick by 50], 200 [drill/perfect by 50], 200 build

Main Set – 2,200 yds/mtrs
300 @B
2 X 200 @B-5
2 X 75 @:10 rest [easy drill/choice by 25]
200 @B
2 X 200 @B-5
2 X 75 @:10 rest [easy drill/choice by 25]
100 @B
2 X 200 @B-5
100 easy

Cool Down – 300 yds/mtrs:
100 easy choice, 100 easy kick, 100 easy choice
Total yards/meters: 3,300 (9,900)

Day 3 – Technique & Recovery

Warm-up – 1,000 yds/mtrs:
8 X 50 choice @:10 rest
200 drill/swim by 50
4 X 50 choice @:10 rest
200 kick/swim by 50

Main Set – 2,000 yds/mtrs:
200 @B+5
4 X 100 @B+10
8 X 50 @B+20 stroke of choice
200 IM @B+30
4 X 100 @B+5
8 X 50 @:10 rest [odds drill, evens kick]

Cool Down – 400 yds/mtrs:
100 easy choice
4 X 50 @:10 rest – kick
100 easy choice

Total yards/meters: 3,400 (13,300)

Day 4 – Race Plan

Warm-up – 1,000 yds/mtrs:
300 easy swim
6 X 50 @:10 rest – drill/swim by 25
6 X 50 @B+10 – build within 50’s

2 X 50 @B+5 – descend #1-3, #4-6

Rest of the workout: aborted!

Total: 14,300 yards in 4:15
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