I don't know what he means by "back to the hard stuff" as it seems all his workouts are hard! Here is Joe's workout this week:
OR 1000 warm up of your choice
4 x :
4 x 50s drill/swim by 25, IM Order
10 x 100s pace @1:30
Breathing every 5th stroke
100 – 200 – 300—300--200—100
On the first set, the focus is on the kick and the drill (you know how my workouts are!) Stay focused on the drill and the technique when you switch to swim.
The 100s - pace pace pace – count and maintain your strokes. For ‘fun’ today I ‘flew blind’ a few times and counted my strokes as I got to the wall and turned. Without looking. A few of them I was right on. A few of the turns were into nothing. OOPS! I find that the stroke count helps me maintain my pace and hurts a lot. J
The pull set is really one the edge of garbage yardage. But focus on the breathing (if you can’t do every 5, do every 3) and again, maintain pace and stroke count. I found that these started off feeling horrible and then ended really feeling borderline miserable. No, they ended feeling moderately successful.
My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington. I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice. I swim with a few local master's teams in the Seattle area and also on my own due to scheduling conflicts. Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy. I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).