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Fast Food Makes for Fast Swimming!

Fri, Dec. 21, 2012 4:00-6:00pm "The Chasm"

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I got to the pool today and it was pretty vacant. The head coach apparently had taken off the night for an early escape for the Christmas holidays, but left his assistant Anne in charge, who normally coaches the next level group below us. After a little while, we had a pretty good amount of people, probably 10 in my Black Group, and another 10-12 or so in the White Group.

I had talked to Anne a bit about possibly being able to do a set my masters amigo had dreamed up that seems to be "all the rage" lately. She said, "well, let's hear it." I knew we were supposed to be doing in IM aerobic night anyway, so I drew up the "Chasm" workout on the board. She liked it, said it would work fine for the whole group, and that became our main set for the day.


Warmup:

400 Free
400 Kick (200 w/ board, 200 Streamline)
400 Pull (200 Free/200 Stroke)
+ an extra 200 Free Pull I did waiting for others to finish
(1400/1400)

5 x 100 SDK w/ fins @ 1:45 (we picked the less strenuous intervals since Coach John was gone)

5 x 100 Free Pull @ 1:40 (Desc. 1-5)
(1000/2400)

Main Set:
IM CHASM OF DOOM**



**Age group rules: If you miss the interval, put on fins, and continue the set
  • None of the older faster boys were there tonight (or the older girls), so they missed out on the fun
  • Only one person (other than me) made all the intervals without fins - a 12 year old girl
  • A second girl (who turned 12 today) almost made all the intervals
  • The others all missed from the beginning, and went to fins where they were able to keep up for the remainder.
200 IM @ 3:00 (started out at 2:40)
175 @ 2:40 (50 Fly/Back/Breast/25 Free)
150 @ 2:20 (50 Fly/Back/Breast)
125 @ 2:00 (50 Fly/Back/25 Breast)
100 @ 1:40 (50 Fly/Back)
75 @ 1:20 (50 Fly/25 Back)
50 @ 1:00 (50 Fly)
25 @ :40 (25 Fly) coach wanted these sprints
25 @ :40 (25 Fly) sprint here too Fun racing kids who had fins on!
50 @ 1:00 (50 Fly)
75 @ 1:20 (50 Fly/25 Back)
100 @ 1:40 (50 Fly/Back)
125 @ 2:00 (50 Fly/Back/25 Breast)
150 @ 2:20 (50 Fly/Back/Breast)
175 @ 2:40 (50 Fly/Back/Breast/25 Free)
200 IM @ 3:00 AFAP - I did a 2:25

200 EZ swim
(2000/4400)

Good overall set! This set truly wasn't as hard as I thought it was going to be, or maybe my conditioning is just top notch right now. I'm sure being a natural flyer helps in this heavy loaded fly set (750 of the 1800 is fly). Only 150 yards of Free in the whole thing too =
I averaged about :20 of rest for a majority of the intervals. The shortest rest I had was on the 150 on the way back up, at about :10 rest or so.
Coach Anne liked the set and wrote it down for future use at some later date.

That's not all folks!! Next set:

8 x 100 Free @ 1:30 - My interval (other two lanes were @ 1:40 & 1:45)
Beat the "goal time" (kinda tough after conquering the "Chasm")


First 5 weren't a problem for me, but then...
  • #1 - beat 1:23
  • #2 - beat 1:20
  • #3 - beat 1:17
  • #4 - beat 1:13
  • #5 - beat 1:11
  • #6 - beat 1:07 (was 1:06)
  • #7 - beat 1:05 (was 1:05 and it hurt)
  • #8 - beat 1:03 (was 1:02 and it really hurt)
(800/5200)


We finished off the practice with about 20 minutes of a game of "Capture the Flag". It was more fun this time now that I understood the rules. We won twice, and lost twice.
No team practice until next Wednesday, and I don't mind a bit!








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Comments

  1. knelson's Avatar
    I got to the pool today and it was pretty vacant.
    BORKED

    And, I agree. This set isn't bad--but only if you're a good flyer with good endurance.
  2. ekw's Avatar
    Quote Originally Posted by knelson
    BORKED

    And, I agree. This set isn't bad--but only if you're a good flyer with good endurance.
    I'm not a good flyer but I likewise found it was nowhere near as bad as I thought it would be.
  3. That Guy's Avatar
    2:25 is a good time considering you had to sprint in the middle. I normally do a fly set after the chasm, but not fast. I've learned to go all out in that 200. Getting back to race pace after that must have been tough.
  4. jaadams1's Avatar
    Quote Originally Posted by That Guy
    2:25 is a good time considering you had to sprint in the middle. I normally do a fly set after the chasm, but not fast. I've learned to go all out in that 200. Getting back to race pace after that must have been tough.
    Thanks T.G.. I thought it was neat that I could get the coach to do the set as our main set yesterday. Usually the workouts are already pre-written with a weekly layout or something, but this was left open for the assisitant to come up with an IM aerobic day, so this fit the bill.

    My post Chasm free set was tough to do as well, and I slept pretty good last night too.
  5. mcnair's Avatar
    Quote Originally Posted by jaadams1

    My post Chasm free set was tough to do as well, and I slept pretty good last night too.
    Just reading this workout makes me want to take a nap!
  6. qbrain's Avatar
    I like that 8x100 beat the time set.
  7. jaadams1's Avatar
    Quote Originally Posted by qbrain
    I like that 8x100 beat the time set.
    It was a good one. She wrote it on the board and just kept writing, then said these "beat the time" times are for ALL the swimmers. The intervals were then given out to give the "slower" swimmers more rest to be able to recover to make the next one. Very nicely done.