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swimsuit addict

The complete Pieces of IM workout

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swimsuit addict
, November 26th, 2012 at 06:01 PM (451 Views)
Today I swam mid-day at the Y:

1000 scy warmup (400s, 200k, 200p, 200d/s)

Pieces of IM sets:
8 x 25, 2 each stroke, IM order, odds K, evens S, @ :30
7 x 50 IM pieces (50 fly, 25 FL / 25 BK, 50 BK, 25 BK/25 BR, etc) @ :50—strong and controlled
6 x 75 IM pieces @ 1:20, odds K/S/K, evens S/D/S
5 x 100 IM pieces @ 1:30, solid effort on all
4 x 125 IM pieces @ 2:00, done as 50 build / 25 sprint (turns inclusive) / 50 easy
3 x 150 IM pieces @ 2:30, 90% effort
2 x 175 IM pieces @ 3:15, all swimming between flags easy, turns as pretty as possible on first 175, and as fast as possible on 2nd 175
1 x 200 IM fast
(Masters minute between each set)

Warmdown: 5 x 200 FR, odds S, evens pull with paddles

I’d started this pieces of IM set at a workout earlier this month, and had to get out after the first 150. I’d been wanting to do the whole thing ever since, and today’s solo workout was a fine opportunity for that.

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  1. That Guy's Avatar
    Cool set! I might give that one a spin.
  2. swimsuit addict's Avatar
    Quote Originally Posted by That Guy
    Cool set! I might give that one a spin.
    It might not have enough fly for you.
  3. That Guy's Avatar
    Quote Originally Posted by swimsuit addict
    It might not have enough fly for you.
    I stockpiled some fly in the 125's. Here's what I flog'd:


    Tuesday main set (3000 IM)
    • this set courtesy of swimsuit addict
    • though I modified it quite a bit. Straight through with no breaks:
    • 8 x 25 on 30 (2x thru IM order)
    • 7 x 50 on 55 (1.75x thru fly-bk bk-br br-fr fr-fly)
    • 6 x 75 on 1:10 (1.5x thru fly-bk-br bk-br-fr br-fr-fly fr-fly-bk)
    • 5 x 100 IM on 1:30
    • 4 x 125 on 1:55 (50 fly, 25 bk, 25 br, 25 fr)
    • 3 x 150 on 2:25 (#1 - first 150 of 200 IM, #2 - middle 150 of 200 IM, #3 - last 150 of 200 IM)
    • 2 x 175 on 2:40 (#1 - first 175 of 200 IM, #2 - last 175 of 200 IM)
    • 1 x 200 IM AFAP - went 2:27
    • compare with the IM CHASM OF DOOM where my best time stands at 2:24 from 9/24/12. This set is 1200 yards longer than the chasm so I expected to be slower, but I didn't know how much slower. 3 seconds seems pretty good!
    • 100 easy
    Tuesday second set (200 fly)
    • 8 x 25 fly on 35 breathe every other stroke
    • I went around 17 seconds on these
    • 100 easy and out
  4. swimsuit addict's Avatar
    Quote Originally Posted by That Guy
    I stockpiled some fly in the 125's. Here's what I flog'd:



    Tuesday main set (3000 IM)
    • this set courtesy of swimsuit addict
    • though I modified it quite a bit. Straight through with no breaks:
    • 8 x 25 on 30 (2x thru IM order)
    • 7 x 50 on 55 (1.75x thru fly-bk bk-br br-fr fr-fly)
    • 6 x 75 on 1:10 (1.5x thru fly-bk-br bk-br-fr br-fr-fly fr-fly-bk)
    • 5 x 100 IM on 1:30
    • 4 x 125 on 1:55 (50 fly, 25 bk, 25 br, 25 fr)
    • 3 x 150 on 2:25 (#1 - first 150 of 200 IM, #2 - middle 150 of 200 IM, #3 - last 150 of 200 IM)
    • 2 x 175 on 2:40 (#1 - first 175 of 200 IM, #2 - last 175 of 200 IM)
    • 1 x 200 IM AFAP - went 2:27
    • compare with the IM CHASM OF DOOM where my best time stands at 2:24 from 9/24/12. This set is 1200 yards longer than the chasm so I expected to be slower, but I didn't know how much slower. 3 seconds seems pretty good!
    • 100 easy
    Tuesday second set (200 fly)
    • 8 x 25 fly on 35 breathe every other stroke
    • I went around 17 seconds on these
    • 100 easy and out
    I like it!
    (Except for the wrap-around IM bits. Free-to-fly transitions are just unnatural.)

    And the whole straight-through-with-no-breaks thing makes me exhausted just thinking about it.
  5. That Guy's Avatar
    Quote Originally Posted by swimsuit addict
    I like it!
    (Except for the wrap-around IM bits. Free-to-fly transitions are just unnatural.)
    I do a flip turn, dolphin kick off the wall, and then swim fly. So while free-to-fly isn't a transition found in competitive swimming, there isn't anything about the way I do it that builds bad habits. (examples of bad habits are open turns in free, one-hand touches in fly, etc.)
  6. swimsuit addict's Avatar
    Quote Originally Posted by That Guy
    I do a flip turn, dolphin kick off the wall, and then swim fly. So while free-to-fly isn't a transition found in competitive swimming, there isn't anything about the way I do it that builds bad habits.
    You're not worried you'll get into the habit of swimming fly when free is expected?
  7. That Guy's Avatar
    Quote Originally Posted by swimsuit addict
    You're not worried you'll get into the habit of swimming fly when free is expected?
    It's a risk I'm willing to take.
  8. jaadams1's Avatar
    Quote Originally Posted by That Guy
    It's a risk I'm willing to take.
    OK, 500 Fly...Wenatchee meet...you vs. me, be there, or forever be laughed at.
  9. That Guy's Avatar
    interesting