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IM and Free Pace Work for the 500

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by , January 31st, 2009 at 11:11 AM (429 Views)
7:00 AM to 9:00 AM at the downtown YMCA (SCM) on my own, but with a workout provided by Priscilla.

Warm up:
400 free
16x25 drill - 4 of each stroke on :40, except free drill on :35

3x100 free on 2:00 descend
3x100 IM on 2:10 descend (with no extra rest between the sets of 3)

9x100 with no extra rest between sets of 3
1-3 50 fl/50 bk on 2:10
4-6 50 bk/50 br on 2:20
7-9 50 br/50 fr on 2:05

9x50 with no extra rest between sets of 3
1-3 25 fl/25 bk on 1:10
4-6 25 bk/25 br on 1:15
7-9 25 br/25 fr on 1:05

100 EZ (and a water/Emergen-C/cranberry juice chugging break)

5x50 fr on :55 at 500 race pace
I didn't hold race pace because I fatigued as the set went on. I went :44, :44, :46, :47, :49!

50 EZ

5x50 fr on 1:00 at race pace
I went :45, 45, :45, :48, :49

200 EZ

2x100 fr on 1:45 at race pace
I went 1:35 and 1:38

100 EZ

12x50 kick with fins on 1:00 - IM order by 3s
I did the breast stroke kicks without fins and had to drop the interval to 1:15

200 warmdown

4600 meters

I finished this workout in less than two hours today, which was my fastest by about 10 minutes. I don't know that I'm getting any faster, but I'm improving my conditioning. I was shown that my ankles are plenty flexible by a very strong kicker. So, I guess it's time to get rid of the crutches and start working on my pathetic kick. I am typically 4 or 5 seconds faster per 100 with a pull buoy, so I know my kick is fairly pathetic. Plus, if I work my fly kick more, I'm pretty sure that my upper body is conditioned well enough to attempt the 200 fl!

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Swim Workouts

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