Maple Syrup with a Side of Chlorine

w/u: 200 Fr/200 Bk/300 kick-swim by 100 with snorkel

Read pwb's post (and JBS's, too) so I tried the [ame="http://forums.usms.org/showpost.php?p=276852&postcount=575"]Thorpe Test Set[/ame] from Tall Paul:

Middle "D" & Sprint groups
"Thorpe Test set" (done every 4-6 weeks)
- 16 x 50's @ :50 every 4th @ 200 race pace
- 12 x 50's @ 1:00 every 3rd @ 200 race pace
- 8 x 50's @ 1:10 every other @ 200 race pace
- 4 x 50's @ 1:20 all @ 200 race pace
-- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.

I did a mixture of FR pull with buoy and Bk for the non-fast stuff, and logged the following for the FR (goal time = 1:54, or 28.50)

1. 30.97, 29.43, 29.62, 28.69 = 1:58.71
2. 28.38, 28.13, 27.37, 28.56 = 1:52.44
3. 28.50, 28.50, 27.68, 29.00 = 1:53.68
4. 29.82, 28.12, 28.69, 27.75 = 1:54.38

200 float with snorkel and out
(Solo/Rec/2900 yds/60 min)
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I have to admit that this workout kicked my backside pretty good, and it felt good. I read in Tall Paul's workout thread where That Guy gave it a go, and had stuck in my mind that after the second round the easy:fast swim ratio was less than positive, Knowing that I would have to squeeze this set in (Sat pm is dead at the pool), I did a less than normal workout and it showed during the first round. The last two wounds found me with a heart rate that would not slow down, causing my times to rise as well. That near Lactate kicker on the fourth round is a devious touch

Overall, I am happy with those times. I will add it to the Test Set Tracking page on the blog and revisit it in about a month or so. Had a great start to the day coaching the local Masters team and playing with the pace clock as mentioned in the June coaches newsletter. After we finished up, I walked downtown with my wife to check out Fallapalooza (the town shuts down Main Street and brings in vendors and hosts treating for the kids) - good times. After my swim this evening we grabbed takeout from the local chippie and I sill soon be heading for