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Base Week 2 - Tuesday - 3000 Meters Swimming

AM Workout: 3000 meters swimming total

Workout Details:

Warmup: 800 meters

Primary Set: 1x1000 meters timed freestyle with 25m hard, submaximal swim every 100 meters, the rest of the swim at an aerobic pace that allows incomplete recovery.

Drills: Kick Sets - 8x100 meters kick with fins (2x100 butterfly kick, 2x100 back kick, 2x100 breast kick w/o fins, 2x100 free kick). Untimed.

Secondary Set: 1x200 hard IM, timed.

Cooldown: 200 meters

The primary set is unlike an ordinary 1000 meter swim set; it is a set designed to a) increase tolerance to anaerobic threshold  type workouts over a long distance swim, b) promote incomplete recovery through not rest, but maintaining the easier pace over the other 75 meters. This incomplete recovery promotes faster recovery overall and discipline to maintain form when tired. It's a great change from just doing a 1000 meter swim because I am forced to be very actively focused and engaged during the set, as compared to an ordinary 1000 meter set, where the mind can wonder, lose focus, and therefore, lose form and speed during the set.

The overall 1000 meter time is 15:34, about 30 seconds faster than my normal predicted pace. This set is tough, but also shows results!

The drill kicks were with kickboard and fins (except breaststroke, where fins are inappropriate) and leads into the secondary set, a 200 meter Individual Medley. The IM was very strong, clocking in at 3:12.

Overall a great workout today!

Weekly totals so far: 3000 meters of swimming and 4 miles of running. Cycling will start later today.

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