Joe's Revenge of The Seahawks Workout

Joe forgot then Joel forgot to post it...

I almost forgot.  In the craziness that was SuperBowl Sunday (and the sadness that followed watching the Seahawks lose) I forgot to get a workout to you...  I'm still trying out the USRPT (www.USRTP.com) so this workout reflects that (again).  

The idea is that the Race Pace sets (marked as USRPT) are truly that - hold your 100/200 pace for as many of them as you can.  When you can no longer make it, skip two and then start back at it trying to hold your pace again.  It's surprisingly hard.  both mentally and physically.   

1	x	300	@	0:05:00	Swim	Choice	WARM-UP
10	x	25	@	0:00:30	Swim	Freestyle	USRPT
10	x	50	@	0:01:00	25K/25S	Choice	AEROBIC
1	x	0	@	0:03:00	BREAK	BREAK	BREAK
5	x	50	@	0:01:00	Swim	Specialty	USRPT
4	x	100	@	0:02:30	Swim	Freestyle	AEROBIC
4	x	100	@	0:02:20	Swim	Freestyle	AEROBIC
1	x	0	@	0:03:00	BREAK	BREAK	BREAK
6	x	50	@	0:01:15	Swim	Choice	WARM-DOWN
	4x	50	@	0:01:20	Swim	Choice	WARM-DOWN

as always - ENJOY!

Joe 

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).