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Alex's swim journal

4400 SCY; 200-pace workout

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by , July 23rd, 2013 at 02:21 PM (445 Views)
My rabbit (Scotty) couldn't make it today, so it was more difficult than last week even to hit the target paces for this middle-d workout. I added 200 to my back and free sets, subtracted one from the fly... net gain of 200 at goal paces. Here's how it went down:

WU (1000):
400 fr/pull on 7:00 (held 1:40/100 pace)
4 x 100 IM on 2:00 (1:41-1:45)
4 x 50 fr on 1:00 (:38-:39)

MS1 (1000):
4 x thru--
4 x 50 bk at 200 goal-pace on :10 rest
-- <1:00 rest after each 200 (the 200s were coming in 3:33-3:40, 3:03 to 3:10 when you subtract the rests)
200 recovery swim (fr, bk, fr, bk)

MS2 (1000):
4 x thru--
4 x 50 fr at 200 goal-pace on :10 rest
-- <1:00 rest after each 200 (the 200s were coming in 3:07 to 3:11 I think, 2:37-2:41 when you subtract the rests... not that great, more like my current 200 pace than what my goal should be)
200 recovery swim (fr, pull, fr, pull)

MS3 (1000):
4 x 50 fly on 1:00 (:45, :48, :49, :50)
2:00 rest
4 x 50 fly on 1:00 (:46, :49, :50, :53)--much slower than last week!
1:00 rest
200 recovery swim (pull, fr)
1:00 rest
400 IM... wanted to push this, but decided maybe the cool-down should start here! (7:35ish--yuck)

CD (400)
200 pull
200 EZ fr

4400 SCY/90 minutes

I think I wasn't fully recovered from Sunday's sprint work... when I've done this workout over the last few weeks it is usually after at least 2 recovery days.

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Comments

  1. Karl_S's Avatar
    You did (4x50@200 pace on :10RI) TEN TIMES in one workout!? That's brutal. The most I've done is five, and after that I am completely cooked.
  2. mcnair's Avatar
    It sounds easy enough... swim a goal-pace 200 but sprinkle in :30 of rest; but, yeah it is a real physical and mental challenge after the first couple. The 200 fly, broken into 50s on 1:00, at the end is the real hammer in this workout... I think subconsciously your body knows what is coming and is holding you back/bracing you for it.