View RSS Feed

Alex's swim journal

Broken 1650 + IM Ladder 1500

Rate this Entry
by , February 5th, 2013 at 07:22 PM (2042 Views)
A little less than a month ago (see my 1/10/13 post) I did a broken 1650 in 27:05 (26:05 actual swim time), improving from November's 27:23 (26:23). Today I managed to drop even more time... down to 26:51 (25:51 of actual swim time). That's a 30 second improvement in less than three months. And the first leg (500) was 6-8 seconds slower than the first 500 of my January broken 1650. I'm tickled to death that after being on a plateau for so long I'm dropping 10-15 seconds off of this test set every month now. I added the 1500-yard-long ascending ladder of IMs to torture myself even more. Here's the whole workout:

WARM-UP:
400 EZ swim (about 7:00)

6 x 50 fr on 1:00 (moderate pace = :42-:45)

MAIN SETS:

Broken 1650 free (:10 rest after each step):
500
400
300
200
100
50
100--finished in 26:51 (25:51 actual swim time).
3:00 rest

IM Ladder:

100 IM on 2:00
200 IM on 4:00
300 IM on 6:00*
400 IM on 8:00
500 IM finished in 9:40-something
1:00 rest

COOL-DOWN:

3 x 50 free EZ

*Took an extra :30 after the 300 IM before starting the 400 IM, but I made up for the lost time on the 500 IM at the end, to bring the set's total time in at just over 30 minutes (I remember when I couldn't do 1500 free in 30:00 only a couple of years ago). The whole workout was exactly 4000 SCY in 85 minutes.

Submit "Broken 1650 + IM Ladder 1500" to Digg Submit "Broken 1650 + IM Ladder 1500" to del.icio.us Submit "Broken 1650 + IM Ladder 1500" to StumbleUpon Submit "Broken 1650 + IM Ladder 1500" to Google

Categories
Uncategorized

Comments

  1. rxleakem's Avatar
    Great job, Alex!
  2. slow's Avatar
    When it comes to distance, it seems some of the time starts dropping when we trust that we won't outpace our fitness. You have worked hard for your improvements! It is going great for you...