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Fast Food Makes for Fast Swimming!

Mon, Dec. 17, 2012 4:00-6:00pm

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13 Comments
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USMS Memberjaadams1
, December 17th, 2012 at 10:23 PM (514 Views)
Christmas break for the school kids for a couple weeks, so they've moved the practice time to an earlier time slot for a couple weeks. While it is nicer to swim earlier in the day, it's almost right after work for me, and kinda throws a wrench in the system for my normal plans that I've been running for the past few months.

The kids are doing doubles this week, so they're a little more tired than usual. The high school boys are doing the H.S. practice in the morning, and the club practice in the afternoon. They had "fun" this morning I guess with a 12 x 500s desc. set. Sounds neat for KNelson to do, but not me!


Warmup:

600 (25 Free, 25 V-sit Scull, 25 Breast, 25 Front Scull)
(600/600)

Getting right to it:
4 Rounds of:
  • 200 IM @ 3:30 (Desc. by rounds) went 2:40/2:35/2:29/2:23
  • 50 Fly Sprint @ 1:00
  • 100 Free EZ @ 2:00 (held 1:07ish "EZ")
  • 50 Fly Sprint @ 1:00
  • 2 x 25 Free Sprint w/ overkick @ 1:00
(1800/2400)

Kick Set:
6 x 150 SDK w/ fins @ 2:30 (Desc. 1-3)
6 x 100 SDK w/ fins @ 1:40 (Desc. 1-3)
6 x 50 SDK w/ fins @ :45 (Desc. 1-3)
I honestly could've done without this whole set
(1800/4200)

4 Rounds of:
  • 200 Free @ 3:00 (Desc. by rounds) went 2:15/2:12/2:10/2:04
  • 50 Back Sprint @ 1:00
  • 100 Breast EZ @ 2:30
  • 50 Back Sprint @ 1:00
  • 2 x 25 Free Sprint @ 1:00
(1800/6000)

Time for 100 EZ and out

-----------------------
6100 Yards of pure fun

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Categories
Swim Workouts , Daily Practices

Comments

  1. That Guy's Avatar
    12 x 500s desc.
    My last 2 main sets put together add up to less distance than that! On the bright side, at least one of them was 30x100 back on 1:20
  2. jaadams1's Avatar
    I'm glad I wasn't doing either of those sets. 500s = too long for my training, and backstroke = dumb.
  3. qbrain's Avatar
    Quote Originally Posted by That Guy
    On the bright side, at least one of them was 30x100 back on 1:20
    Is this foreshadowing?
  4. That Guy's Avatar
    Quote Originally Posted by qbrain
    Is this foreshadowing?
    duuuuuuuuuuude Sunday afternoon like already happened
  5. ekw's Avatar
    6 x 1000 doesn't sound too bad but 12 x 500 isn't appealing. I think I have a mental block at repeating anything more than 10 times. 30 x 100? No thanks.
  6. qbrain's Avatar
    Quote Originally Posted by That Guy
    duuuuuuuuuuude Sunday afternoon like already happened
    Time dilation. I have yet to experience your Sunday afternoon, thus your reflection is my foreshadowing if indeed 30x100 is not another fiction.
  7. ekw's Avatar
    Quote Originally Posted by qbrain
    Time dilation. I have yet to experience your Sunday afternoon, thus your reflection is my foreshadowing if indeed 30x100 is not another fiction.
  8. knelson's Avatar
    I wouldn't call 12x500 "neat."

    By the way, I saw this on SwimSwam:
    http://swimswam.com/2012/12/most-end...cords-and-why/
    In 1977, when Sippy was 13, Coach Riggs heeded the call to chase the East Germans and ran a program that consistently strove for completing 20,000 meters or yards per day, or over 100,000 each week. During school breaks that year RAA totaled 25,000 meters or yards on several days. They attempted 30,000 one day, but weren’t successful.

    In that program, and before her 13th birthday, Sippy swam the time of 4:49.51 in the 500-yard freestyle. But it was just setting the table for what was coming next.

    In the 1977-78 swim season, Coach Riggs decided to change his program to one of more high quality. Practice volume decreased from 10,000 meters/yards in 2 to 2.5 hours to 6,500 to 7,000. Sippy was benefiting from the huge base from the year before and training faster and faster. A small set during an intense practice that season was 4 x 200s leaving on 4:00. Her times were: 1:51, 1:50, 1:49.5 and1:49.1. On a “broken 1650” set one winter morning, after a great 1000 (5:00, 4:44) and an easy 200 she ripped off 5 x 100s on 1:00 swimming times of 58, 57.2, 56.6, 55.4, and 54.5.
    Yikes.
  9. That Guy's Avatar
    Quote Originally Posted by qbrain
    another fiction
    whatever gets you to sleep at night
  10. __steve__'s Avatar
    I'm lucky to swim that much in a week
  11. jaadams1's Avatar
    Dude....amazing discussion I didn't really miss while working today.
  12. mcnair's Avatar
    Quote Originally Posted by jaadams1
    Dude....amazing discussion I didn't really miss while working today.
    You mean you didn't miss it because you were swimming a 10,000-yard workout?
  13. jaadams1's Avatar
    Quote Originally Posted by mcnair
    You mean you didn't miss it because you were swimming a 10,000-yard workout?
    Don't worry, I don't really care for swimming a 10,000 yarder, especially if it were the typical 100x100s. That just gets boring. If it were a mix n match type of workout, I'm sure it wouldn't be too bad though.