Swim Speed Workouts Week 6-3 (She-Ra): “Almost Flying” or “Proud to Finish”

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Here’s what testers thought of this workout. You can try out the first six workouts of the Swim Speed Workouts program for yourself! (See below)

Swim Speed Workouts Test Team logoTEST TEAM SUMMARY OF WORKOUT 6-3:

Greg S. (The 10x Ironman): This workout was the toughest one yet, I think. The volume of high-intensity repeats is something that I’m not used to doing, but, no doubt provides good returns. I continue to be happy about doing the streamline kick on my back; I think that it really helps my flexibility and I’m probably less a whole lot less flexible than most swimmers out there.  I confess that, when there was a note in the workout that I could cut the volume in half for a particular set or portion of a set, I happily accepted that invitation! Even with that reduction in volume, though, I was still pushing to get through the set of 10x50s that followed the first sets of 7x50s and 8x25s.  Accepting the invitation again, I cut the 4x200s into 2x200s of “active recovery,” and still had a tough time making it through the next set of 100s. Progress? I felt generally stronger swimming today.  I suspect that this one will be a breakthrough sort of workout, provided that I get enough rest before the next swim workout to recover.

Rebecca B. (The Open-Water Swimmer): We altered the She-Ra workout to look like this: warm-up 600 free, 1x through the main set, 100 free, 5 x 50 all out, 4 x 100 50/fly/50 free, 4 x 100, and whatever warm down people had time for. Most of us got a total of 2500 which is perfect for a morning swim. The fly set was grueling as always. The interesting part was the all-out sets. Some people thought that the rest was going to be too much until they began from the deck and swam 100%. Suddenly that rest was almost not enough. I personally love starts. It’s as close to flying as there is. So, I name this: almost flying.  It was a great set.  We all had fun.  Tubing was really hard later in the day.

Jenn D. (The Ocean Ultra Swimmer): I do really enjoy using these structured workout cards for the longer workouts because they definitely keep me from getting bored. I push harder than I would go otherwise. The downside to the She-Ra workouts is that they are more for a masters swim club type than a triathlete and I find myself adapting the workouts to suite my skills as I cannot do butterfly. The speedwork set was awesome.

Chad L. (The Sprint Speed Racer): The warm-up was good. I’ve found that I enjoy streamline kicking on my back much more than using the board.  Also, no cramping and picking up a little speed with the kicks.  When  the first round of 50s hit for the main set, I knew my energy was a bit depleted.  I was also a bit sore but I gave it a shot.  By mid-way through the set I was going about 80 to 90% instead of 100%.  I wanted to get the yardage in but just didn’t have it in terms of effort.  Overall, I feel I missed hitting the objective of this workout. Progress? In terms of building endurance, I think I can say I am going further given the state my body was in.  Had I gone to the pool this fatigued before this program I would have likely called it an early day.

Rhoden G. (The Soldier): The 2 all-out sets proved to be draining. They certainly wore me out. To follow up with a 500 with no breaths out of the turns… Those made the turns very tough and I needed lots of breathing through the middle. But I’m proud to finish that workout!

TRY THE FIRST TWO WEEKS OF SWIM SPEED WORKOUTS YOURSELF! Based on our Test Team feedback, you will be swimming noticeably faster after two weeks on the Swim Speed program. You’ll have developed a high-elbow catch and a better feel for the water. You’ll have begun to strengthen your core and your swimming fitness will be rising rapidly. Click here to learn how to try Swim Speed Workouts.


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