Richmond Double Riff

25 June 2022


With my planned open water race cancelled for Sunday due to high e coli levels, instead of taking today off, I decided to launch into about four weeks of more intense training with the hope of being able cobble together some decent racing in early August at the US Masters Swimming National Championships in my "growing up home town" of Richmond, Virginia. After a 3-4 km hikte, some shoulder-focused PT work, and light yoga, I went over to my LA Fitness where I riffed on a workout from June 24th, 2011, which itself was a riff on a workout I had seen from a swimming friend who would often train with the University of Richmond collegiate team:

My variation was both to convert this to SCY, but also to factor in a groin pull that prevented me from kicking breaststroke:

  • 1 x 400: IM kick drill

  • 3 x 300: on a bit of rest, 100 kick - 100 drill - 100 swim on the first two (free then back), then the last one went 25 kick - 25 drill - 25 swim fly

  • 20 x 50 in sets of 4

  • 4 kick back on 0:55, 25 w/one arm extended 90 degrees, 25 streamlined kick

  • 4 one arm fly on 0:55

  • 4 fly swim on 0:50, holding 35s

  • 4 one arm back on 0:55

  • 4 backstroke swim on 0:50

  • 1 x 50: easy

  • 12 x 25: on 0:35, 15 fast-10 easy, 3 fly, 3 back, 3 fly, 3 free

  • 1 x 100: easy

  • 4 rounds of (3 x 100 - 1 x 50)

  • All on 1:45

  • 100s are descending, aiming to start at 95%, with the third one with 0:10 rest at the 50s

  • Odd rounds free - going 1:03, 1:01, 0:59 (29-30)

  • Even rounds back - went 1:12, 1:09, 1:06 (32/34) on round 2, then 1:13+, 1:11+, 1:08 (33/35) on round 4

  • 7 x 50: active recovery on 0:35, 0:40, 0:45, 0:50, 0:55, 1:00

TOTAL: 4,500 yards


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