Joe's Back To Basics Workout

The workout is again, a ‘back to basics’ workout; emphasis this week on the kick.  There are two keys to the workout – the first is the ‘@ pace’ aspect. Pick a 50 pace that you can maintain over the course of the set.  The workout is at a :45 second base so it’s achievable, but the importance is the pacing.

For example, the first 50 is on the :45.  Let’s say you do a :32.  The 100 is then on the 1:30 but according to the pace should be a 1:04.  The 200 is then a 2:08 (on the 3:00)… so you can see the challenge.  Again, pick a pace that is achievable but challenging.

The second aspect of the set is the kick.  The kick intensity increases as the distance increases… and the kick is meant to be HARD.  (or as I like to call it lately, ‘effort’ (takes the pressure off my tired /aging body!)   For ‘extra credit’ on the kick, drop 5 seconds on the last set. J

The main set is done twice. 

About The Swimmer:  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).