by, January 10th, 2013 at 07:51 PM (259 Views)
Today, the lunch-time (or just post-lunch) crowd was pretty light, so no need to share a lane. I did 3600 SCY in just under 80 minutes. I wanted to get in 4000, but decided on a 600-yard cool-down instead of 1000. Here's what I did:
400 swim on 7:30 (6:45 fr)
4 x 100 fr on 1:50 (1:28-1:31)
4 x 50 kick IM order
2 mins rest
10 x 100 fr/pull on 1:45 (1:22-1:30*)
1-2 mins. rest
10 x 100 IM/Stroke on 2:15**
8 x 50 on 1:00
200 EZ fr (3:17)
*On this set of 10 x 100 I alternated free and pull w/ buoy; the free 100s came in like clockwork at 1:24, with the exception of the second (1:28) and the last (1:22); the pull 100s came in 1:28-1:30 (no paddles) and felt like recovery swims. I focused the last eight reps or so on my hip rotation and/or keeping a higher tempo.
**After the best set of 100s fr I'd had in a long time (perhaps ever, given the interval), I thought the stroke and IM 100s were going to be tough; in fact, after doing 100 IM on 2:15 I felt like cutting it short, but I gutted it out, I kept telling myself... "one more 100 then that's it" and eventually I was saying, "hardly any fly left, what's the big deal? Just do it!" Here's how I split up those 100s, working on 100IM, and 100-yard segments of 200 and 400 IM: 100 IM, 100 fly/bk, 100 br/fr, 100 fly***, 100 fly/bk, 100 bk, 100 bk/br, 100 br, 100 br/fr, 100 IM. I held my 2:15 interval easily enough, usually with a good 15-25 seconds rest. Fortunately, I had written this set down on my wrist so I could keep tabs of where I was between 100s otherwise I would have been thoroughly confused.
***I'm still not strong enough on fly to do 100 straight, so on that rep I came into the 50, took 5-7 secs rest, and then finished. I'm figuring out what to do with my hips to make the kick more effective on fly (consciously bringing my hips up when the shoulders go down, rather than just hoping everything will follow from my chest and shoulders)... that's encouraging. Once I was through that 100 fly, I felt like I might be able to get through the set ok (maybe a little worried about the breast sections); all in all I'm happy with the set, even with reduced rests (2:15 interval instead of 2:30) I was still swimming most of my segments within a couple of seconds of my seed times for this weekend's IM, BK, and BR events, which means my endurance on the strokes is getting better.