I put together my own workout today based on the scheduled workout in the program. The workout was supposed to total 1600 yards, but I had to eliminate 200 yards due to time constraints. I think that the workout took me a total of about 34 minutes.

  1. 200 warmup
  2. 2X50 fist
  3. 2X50 one arm
  4. 2X50 catchup
  5. 2X50 one arm fist
  6. 4X125 @ 1.2 seconds per stroke and 20 seconds rest
  7. 4X50 25 fingertip / 25 swim
  8. 100 cooldown

Here is the chart of my 50 yard equivalent pace for the four repeats of the main set

20140221 main set 50 yard equivalent pace

I did pretty well sticking to the correct amount of rest. I took 18; 29.6; 19.9 seconds. I'm really glad that I almost hit a 52 second 50 yard pace on the first repeat.

I had a lot of fun doing this workout.

I'm much better at the one arm (and one arm fist) with my right arm than with my left arm. I think I can make a lot of improvement in my whole stroke swimming by bringing my left arm up to the ability level of my right arm. The one arm fist drill is a great drill. I think it really helps me to focus on what I am doing and to pay attention to the feedback I'm getting. So, even though it's really tough, I look forward to doing more work with that drill.