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).

Joe's USRPT Swim Workout

I tried something brand new this week. Not sure if you’ve heard of it, but I have been doing some research on USRPT (http://usrpt.com/mini-guide-to-usrpt/) so I finally decided to do it.

The workout style is much different than I am used to and not only required some physical adjustment but a LOT of mental adjustment. I’m one who is more prone to yardage than the short stuff, so this was a quite an adjustment.

I do have to say though that I enjoyed it. it was HARD, but I enjoyed it. The whole workout took about an hour and is just about 2600 yards. The key is to find your pace and stick to it. Harder than you think. J Enjoy!

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).

Joe's Kick A Little Bit Kick A Butt Swim Workout

Here we go again!!!

Warm Up:

400 swim

300 pull

200 Kick

100 IM drill

The Workout:

10x150 middle 50 drill/kick. 

8x100 third 25 kick

6x75 50swim/25kick

Finishing Up:

4x25s sprint from the blocks

The Cooldown:

200 ez

 

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).

Joe's 15x100's Freestyle Workout

Here’s this week’s contribution.

400 swim
200 kick
300 pull
100 drill

15x100s
1-5 free, count strokes @15 sec rest
6-10 free, build to hard (@30 sec rest)
11-15 free HARD @60sec rest

400 backstroke kick
4x150s IM drop the free
200ez

Enjoy!

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).

Joe's Put Your Best Stroke Forward Workout

300 swim, 200 kick, 300 pull, 200 IM drill

2x:
100 free – count your strokes and keep your self in control of your strok. 
4x50's choice – I suggest IM order, but that’s just me.  
8x25's odds fast evens smooth – even on the fast, maintain your stroke and don’t get too sloppy.  But they are intended to be FAST
4x50 catch up drill
100 your choice – I suggest your best stroke.  

300 (100swim,100kick,100 swim) – guess what the focus should be?  Guess – go ahead – guess - - that’s right, the KICK! 
200 pull or swim
100 choice 

200 ez

 

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).

Joe's IM'er Workout

Here’s this week’s…. sorry it’s a day late! J

Warm Up
400 S
300 P
200 K

Main Set
200 drill
8x25 swim
5x200IM
*2 times through

100 ez

10x25 off blocks

Warm Down
200 ez

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).

Joe D's Aloha Workout!

I'm in Hawaii for the next week so this workout is in honor of that.  Meaning it's easy because I'm lazy.

300 swim
200 kick
300 pull
200 IM drill

4 x 200s pull
4 x 100s swim 3rd 25 kick
4 x 50s under water Kick down swim back
4 x 25s fly

200 ez

Aloha!

 

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).

Joe D's I Don't Do Freestyle Workout

Here’s this week’s   - it’s a freestyle workout which is super odd for me…I mean, who does freestyle?

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).

The Hardest Part of Joe's Workout This Week Is The Workout...

 

1	x1000	300 Swim, 200K, 300 Pull, 200 Drill IM
4	x200	Pull, alt back/free by 100
4	x150	50 free, 50 kick, 50 stroke
4	x100	50 kick, 50 drill
4	x100	1-2 stroke: fast, kick moderate by 50 / 3-4 free: Hypoxic, EZ by 50
4	x50	stroke build
1	x200	EZ

Pretty basic workout… lots of drill and kick  - we all love those drill and kick sets.

Hardest part will be the 4x100s.  the first four are stroke, fast first 50 then a moderate kick.  You’ll feel the legs really burn after a while.  The second two are no breath (or as few as you can) and then easy by 50.

 FUN times!

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).

Joe's Ghost From Swim Workouts Past Workout

Here’s this week’s workout. I’m pulling stuff out of the past but I think they’re still good. I’m looking forward to getting back in the pool come January.

I think.

The 400s are build, the 300s are work the kick, the 200s are work the swim length (and focus on your stroke on the stroke length) and the total is 4k.

Have fun! J

 

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).