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Calvin S

Monday 6/10/13

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Monday 6/10

AM LCM and PM SCY
Coach Bob Steele is here all week as a "guest" coach.

AM swim:

600 swim
4x150 @ :15 rest k/dr/bld w/ fins + snorkel
8x50 @ 1:00 swim w/ strapless paddles

"Aussie Fitness Test"
The object here was to take your best 100 FR time (58.0) and add 15 seconds to it, and hold that pace through the following distances. After each distance, the time, HR (for a :10 count), and stroke count/50 were recorded.

100 @ 2:00 (1:12/25/35)
200 @ 4:00 (2:28/26/35)
300 @ 6:00 (3:49/26/36)
400 @ 8:00 (5:00/26/37)
100 FAST (1:05/28/42)

25x50 FR kick w/ board done as follows:
1 @ 1:10 smooth 1 @ 1:05 moderate 1 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 2 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 3 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 4 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 5 @ 1:00 FAST
Averaged :52-:54 on the FAST kick.

50 EZ

10x25 FAST simulating relay chases (person A starts, person B starts X seconds behind and tries to run them down)

350 EZ

Total: 4600

PM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
100 kick

6x50 @ 2:00 GOAL 100 PACE (AVG: 25.4)

"Beat the Clock" 100s (I believe I have seen this set elsewhere as "Drop-out" 100s)
The interval was set at 2:01. First group (including me) left for #1 on the 50 second mark and the goal was to finish each 100 before the clock reached the next :00. Basically the pattern looked like this:
#1 - leave on :50, make 1:10
#2 - leave on :51, make 1:09
#3 - :52/1:08
#4 - etc.

I made it through #14 (:57) and missed #15 (:56). I then cruised the next 7 holding 1:04s and trying to keep my stroke count under 11 strokes/25 (my best was a 39).
(total: 2200)

200 EZ

Total: 3500

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Updated June 11th, 2013 at 02:14 PM by Calvin S

Categories
Swim Workouts

Comments

  1. pwb's Avatar
    I like that Aussie fitness test and am going to borrow it. Was it given by coach Steele?
  2. Karl_S's Avatar
    Quote Originally Posted by pwb
    I like that Aussie fitness test and am going to borrow it. Was it given by coach Steele?
    Uh-oh. I was afraid this might show up in HVT. BTW Calvin, nice job on that set. If I were to swim the same times SCY that you did LCM it would be a good performance for me. I guess the "target" times would be 1:12, 2:24, 3:36, 4:48, which starts out pretty believable but would be near my 500 race-pace at the 400.
  3. Calvin S's Avatar
    Quote Originally Posted by Karl_S
    Uh-oh. I was afraid this might show up in HVT. BTW Calvin, nice job on that set. If I were to swim the same times SCY that you did LCM it would be a good performance for me. I guess the "target" times would be 1:12, 2:24, 3:36, 4:48, which starts out pretty believable but would be near my 500 race-pace at the 400.
    @ Karl, Thanks for props! It was a tough set because this Bob Steele character has a different definition of "warm-up" than I do. Since high school, my "warm-up period" has ranged from 2500 to 5000 yards/meters. I think my performance in all sets yesterday would have been drastically improved with more warm-up. The set is tough to hold that pace because of trying to simultaneously keep the stroke count even and the HR even. Without the stroke rate element, I could pace myself at "RED" HR and hold 1:12-1:13s, but as you can see, the stroke rate increased and the time increased, which shows as the distance ramped up, I got less out of my stroke trying to "spin my arms faster" instead of thinking about getting more out of each stroke!

    @ pwb, Bob gave the set. In fact, all my workouts through Wednesday morning will be Bob Steel written and directed.