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  1. Sunday, Sept. 29, 2013 1:00-2:15pm "Stolen and Perfected"

    by , September 29th, 2013 at 06:28 PM (Fast Food Makes for Fast Swimming!)
    Today's workout main set was originally blogged by Water Rat in Long Course Meters. It would've been killer to do that set in LCM for sure! Well, Fortress stole it from him (before I could) and did it with the same intervals in Short Course Yards. Good idea I thought. Well, I of course had to steal from her, who stole it from him, and give it a little more twisting to perfect it for me.


    500 Free
    Kick w/ short fins:
    • 200 SDK on back @ 3:00 (went 2:30)
    • 150 SDK on back @ 2:30 (went 1:55)
    • 100 SDK @ 1:30 (went 1:17)
    • 50 SDK on back @ :30 (went :31) just can't get down to the :30 on this yet.


    Main Set:

    (14 x 150s) I was going to do the 16 like the set had, but I was toast at that point
    1 x 150 Fly @ 2:30
    4 x 150 Free @ 2:20
    1 x 150 IM @ 2:30 (no free)
    3 x 150 Free @ 2:10
    1 x 150 Fly @ 2:30 (this one was ouchy...)
    2 x 150 Free @ 2:00
    1 x 150 IM @ 2:30
    1 x 150 Free @ 1:50

    10 x 50 Flutter Kick w/ board "EZ" @ 1:00 (:55s)

    4 x 100 Free Pull Cooldown @ 1:30

    4000 Yards

    Adding the fly and IM work to the main set gave it just the right amount of "uh-oh" that I needed to keep from getting bored with an all-free long set like that. I also had my YMCA buddy doing the set alongside me, though he was doing 100s instead of 150s on the same intervals. It always helps to have a partner to swim with.
  2. 4400 SCY

    by , September 29th, 2013 at 05:29 PM (Alex's swim journal)
    Today's workout felt a lot better... I finally loosened up at some point during the fly set. Rather than try to do sets on all the strokes hard today, Scotty and I focused on our primary strokes/events (fly and bk for me, fly and br for him); so when I swam the back set we were neck and neck because he was swimming breast. It was a pretty brutal main set though, especially after the week I've had.

    Warm-up (1000):
    5 x thru
    --100 fr
    --50 bk
    --50 br

    MS1 (1200):
    --1 x 200 fly on 4:40 (3:29)
    --100 recovery
    --2 x 100 fly on 2:20 (1:40, 1:44--yuck)
    --100 recovery
    --4 x 50 fly on 1:10 (:46, :47, :47, :47--I was ecstatic about this pace)
    --100 recovery
    --8 x 25 fly on :35 (these were all around :25... not so great, but just trying to power through at this point)
    --100 recovery

    MS2 (1200):
    --1 x 200 bk on 4:40 (3:20)
    --100 pull recovery
    --2 x 100 bk on 2:20 (1:36-1:38)
    --100 pull recovery
    --4 x 50 on 1:10 (:46-:49)
    --100 pull recovery
    --8 x 25 on :35 (all around :25 again)
    --100 recovery

    Cool-Down (1000):
    master's minute
    --100 EZ
    --500 breast, slow but working on streamline, trying to get as much distance out of each stroke (this was more relaxing than I thought it would be).
    --100 pull
    --50 fly (relaxed, 6-7 strokes per length)
    --100 pull
    --50 fly (again, very relaxed)
    --100 pull

    TOTAL: 4400 SCY/~100-110 mins


    The point of the 200 fly and back was not to swim all out, but to try to maintain form while swimming moderately hard... be about :10 off best time, which is exactly where I ended up. The 100s would be about the same pace... though obviously less relaxed, because the body was really feeling it... nonetheless, the rest at the 100 mark made it easier to maintain form in this 200-yard segment. I was hoping to do the 50s in goal pace and that's what I did (to my surprise, holding :47s on fly)... at least on fly, the back was a little shaky, but I could feel the fatigue setting in at that point. The 25s felt a little slow, but again, I felt like I just needed to maintain form on these.

    The recoveries and the free in the cool-down were all pull w/ buoy to give my legs a bit of a break and to help me to focus on rotation and some other things on the front end of my freestyle. The 500 breast was really just to help me stretch it out a bit on that stroke, nothing hard because I'm not going to do a 200 breast anytime soon... focusing on 200 fly and back... but I still want to put in some time on form with breast to help my 400 IM.

    All in all, I did 750 in moderate to slow breast today, 900 in decent fly, 1050 in back.