These days, with the wonders of being 50-something, I don't normally swim more than 3 or 4 days in a row before taking a day out of the pool. Over the last 2-3 years, it's more often been a pattern of two days in the pool followed by a day (or two!) out of the pool. As part of slowly increasing my training volume, I had aimed for 14.5K SCM during last calendar week and then 15K SCM this calendar week. Due to some travel over these two weeks, I have had to be in the pool each of the last six days to reach those goals. Over that six-day period ending today, I accumulated 17.5K SCM, a weekly volume load that I haven't done since December of 2016! Going to 11, for sure.
I was back at Barrie's Allandale Recreation Centre with guest coach Hans, the head coach of the age group team, for this mix of speed, strokes and aerobic work:
Warmup sets (1,200 SCM)
100 easy
2 rounds of
1 x 200: free swim on 3:00
1 x 150: kick on 3:00
Try to hold same time on both the 200 and 150
2 rounds of 4 x 50 on 1:00
1st 25 is fly going 3 breaths, 2 breaths, 2 breaths, 1 breath
2nd 25 is free going 3 breaths, 3 breaths, 2 breaths, 2 breaths
Main set #1 (1,200 set / 2,400 total)
4 rounds of 4 x 75 on 1:15
Main set #2 (1,100 / 3,500 total)
6 x 175: on 2:45, freestyle swim with snorkel, aiming to hold threshold pace, which I did by going 2:10 to 2:13 on all of them
1 x 50: easy
TOTAL: 3,500 SCM
My arms hurt so good after this workout, and the cumulative effect of the last six days.