Training Table: Zippity-doo-dah Friday

I know that I need to build up both my speed and my 'endurance speed,' so I went over to LA Fitness this morning and did my Zipfizz 200s test set, which I last attempted in November of 2019. I was pretty much the same as then, so not unhappy with this.

Warmup sets (1,750 yards)

  • 1 x 400: IM, kick-drill by 25s

  • 4 x 100: on 1:25, freestyle swim w/snorkel aiming to descend

  • 4 x 100:on 1:50, IM kick, no board, descend

  • 6 x 50: on 1:00, #1 and #6 are easy scull, #2 to #5 are strong IM order (was 0:35 fly, 0:37 back, 0:42 breast, 0:34 free)

  • 8 x 25: odds fast IM order, evens easy

  • 1 x 50: easy scull

Main set - ZipFizz 200s (2,400 set)

  • 5 x 200: on 2:30, make them

  • My best ever performance was on a 2:20 interval where I ranged from 2:05 to 2019 in 2015

  • January 2018 on 2:20 interval where I went 2:10, 2:10, 2:11, 2:09, 2:08

  • November 2019 - I used a snorkel and was 2:20, 2:21, 2:21, 2:24, 2:23

  • Today - w/snorkel and was 2:22+, 2:21, 2:22, 2:23+, 2:24

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30

  • 3 x 200: on 2:45, descend swim

  • January 2018, I went on 2:35 and was 2:15, 2:11, 2:06

  • Novmber 2019 on 2:45 , was 2:30, 2:22, 2:18

  • Today - 2:20, 2:24, 2:16

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:45

  • 1 x 200: on 3:00, fast

  • My best ever was a 1:58 done back in October of 2015

  • January 2018, I was 2:04

  • November 2019, was 2:18

  • Today, was 2:17

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:45

TOTAL: 4,150 yards

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