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Monday, February 18, 2013

All Smiles Out Of The Water, All Business In

Professional marathon swimmers are quite personable and friendly out of the water as they serve as ambassadors of the sport in various continents as they travel around the world. But once they get in the water to train or race, they are all business.

Ashley Twichell's workouts at the Mission Viejo Nadadores in California are great examples of sustained speed, stamina and strength. Some of her recent workouts include:

10,000-yard workout in a 25-yard pool:

1. Swim 3 x 300 (last 100 individual medley), 2 x 200 (last 100 individual medley), 1 x 100 individual medley all on a 1:25 base. Kick 3 x 100 descending on 1:50. Pull 400 negative split.
2. Kick/Swim 5 rounds of 150 kick for time, swim 150 recovery .. each round on 6:00
3. 4 rounds of swim 1650 on 19:00 descending from threshold to best effort + pull recovery on 3:00 (she started at 17:00 and descended to 16:34)

4. 200 warm-down

10,200-yard workout in a 25-yard pool:

1. 800 mixed warm-up
2. Swim 8 rounds of 8 x 100 on 1:10 + a ladder of 1 to 7 x 100 on 1:05 between each round (i.e., 8 x 100 on 1:10 + 1 x 100 on 1:05 + 8 x 100 on 1:10 + 2 x 100 on 1:05, etc.) with a ceiling time of 1:00 for the 100s on 1:10. 100s on 1:05 are best effort.
3. 200 warm-down

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