View RSS Feed

Maple Syrup with a Side of Chlorine

Workout 02/09/12 pm: Here You are now with us

Rate this Entry
Had a nice day with my wife, ate at a Fish Fry, and dozed off in the car. Then I went to [ame="http://forums.usms.org/showpost.php?p=259896&postcount=1"]pwb's workout 1 from this week[/ame] ...

w/u: 200 FR/ 200 Bk

IM Test Set (2,600 set)

4 x 50: on (BASE – 0:20) :60 per 50, IM order, add up to 200 IM time … go hard
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50 :40 ... :55
1 x 200: on (BASE + 0:20) 3:20 per 100, IM, fast … try to be as close to your add-up time as possible
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
1:30 rest

4 x 100: on (BASE + 0:40) 2:00 per 100, IM order, add up to 400 IM time … go hard
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
1 x 400: on (BASE + 0:20) 6:40 per 100, IM, fast … try to be as close to your add-up time as possible
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
1:30 rest

4 x 25: on (BASE/2) :40 per 25, IM order, add up to 100 IM time … go hard
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
1 x 100: on (BASE + 0:20) 1:40, IM, fast … try to be as close to your add-up time as possible
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
Then a 50 cool down.
(solo/Rec/3050 yards/60 min)
(total for day = 4050 yards)
--------------------------

This was intense. I will point out that the fish and chips I had at lunch was way too much food, but delicious. I am happy I did a #2 before swimming or there would have been a code brown after the middle set.

Let me look at these IM times (total set time = 51:23):
Set 1:
4x50's: 31.50, 33.63, 42.50, 34.13 = 2:22.56
1x200: 32.19, 38.31, 47.56, 33.63 = 2:32.49
(on the 50's, loafed the free. What's up with that back split on the 200???)

Set 2:
4x100's: 1:11.31, 1:13.37, 1:28.93, 1:06.82 = 5:02.03
1 x 400: 1:14.44, 1:20.38, 1:40.00, 1:12.12 = 5:27.34
* 2nd ever 400 IM, went 5:43 in December, so I am happy. I was hurting on the back and went to a two beat kick. Breast? I celebrate a 10 second drop from the last one.

Set 3:
4x25's: 14.82, 15.13, 20.38, 13.50 = 1:05.03
1x100: went 1:06.35
Had the age group coach time me from his go and a push - I really poured the coal on this one and felt ready to puke when I finished. It was good!

Have to try this again. I liked the variation in distances, and was happy that my swimp3 is working again (it needed a week off for bad behavior). My eyes are really heavy, so a hot tub and some ice cream for me before calling it a night. I have to get up on time tomorrow morning for work - slept through 2 snoozes today!

Submit "Workout 02/09/12 pm: Here You are now with us" to Digg Submit "Workout 02/09/12 pm: Here You are now with us" to del.icio.us Submit "Workout 02/09/12 pm: Here You are now with us" to StumbleUpon Submit "Workout 02/09/12 pm: Here You are now with us" to Google

Tags: 400 im
Categories
Swim Workouts

Comments

  1. jaadams1's Avatar
    400 IMs are fun, aren't they??! My 400 tonight kicked my butt hardcore.
  2. rxleakem's Avatar
    The 400im still has that new car smell for me - with more work on dropping time on the breast I might feel better with it. Of course, once I swim it in a race my opinion may differ!