Monday, March 26, 2012

Training to Race

As I was preparing for my swim workout on Saturday, I found myself falling back into the old routine of training to train. The day before, I swam 5000 yards with the main set consisting of 3 x 1000's, negative splitting the 500's. I certainly did not need another long, aerobic swim set but that was where my mind was going on Saturday. It then dawned on me that I needed to break this bad habit of training to train, but instead, train to race. And just like that, I came up with a more race specific swim workout:

Warm-up: straight 800 broken down as 400 free, 200 back, 200 reverse IM

Straight 700 flutter kick broken down as 25 FAST, 75 moderate; 50 FAST, 50 mod; 75 FAST, 25 mod; 100 FAST, 300 hold best pace

4 x [3 x 50 @ :50]
-1. 12.5 yards ALL OUT off each wall
-2. Middle 25 yards ALL OUT
-3. Last 25 yards ALL OUT

4 x [5 x 100 Free @ 1:30, 1:25, 1:20, 1:15, 1:10 no extra rest in between rounds]
-Rounds 1 & 2 swim
-Rounds 3 & 4 pull [buoy, band, paddles]

Warm-down: 300 perfect freestyle technique

Total: 4400 yards

Like all of you, I spent the rest of Saturday glued to my computer watching the amazing performances at IM Melbourne, and then followed it up with the Mooloolaba World Cup race.


Teresa said...

Stealing this! Ha! Nice work!

Michelle Simmons said...

Great swim set! I like it!

Libby said...

awesome. can I borrow you for a few swims?? good catch on the training to train!

Beth said...

Love the swim set!!!! Looks like a lot of the sets we did at camp (minus the 100s on 1:10 - ouch!). Setting yourself up for greatness Kiet!!! :-)

Matt said...

Great post! Love the topic!