50s set improving...
by, September 24th, 2013 at 04:45 PM (484 Views)
I was supposed to do a recovery swim yesterday, but didn't leave the office until 8PM and thought I might be better off just adding a day of complete rest after the time trials on Sunday. So yesterday was a scratch and I felt like today needed to be extra difficult. I'm continuing the 50s sets à la Rushall this week, but ramping up the number of reps slowly. Last week I did 10 x 50 on each stroke at 200 race-pace on Tuesday and Thursday, with some improvements already by Thursday's session. Today I decided to move up to 12 x 50 at 200 race-pace. Here's how the workout went:
400 EZ (alternated 100s fr/pull)
4 x 100 IM on 2:00 (these felt really slow, but I was also trying to stretch out my stroke)
3 x 50 on 1:00 (:40-:42)
--12 x 50 fly on 1:10 (mostly :48s in the first half, :49s in the last half; one :50, so I skipped rep 11= 11 x 50 at race pace... last week I only made 9 on target!)
--200 recovery (mixed bk and fr)
--12 x 50 bk on 1:10 (started out with :45s, mostly :46-:47, one :48 in the last half, but I never saw :49, so I made all 12)
--12 x 50 br on 1:10 (the first three were right at :50, then I gradually dropped back to a :55 pace... I was hurting toward the end of the set and dropped back to :56 in my last two reps, but went ahead and did them... my turnover has gotten quicker, but my stroke length hasn't gotten any better, so only slight improvements in time for all the extra effort.. my stroke count when I was hitting :53 was 15 per length, when I dropped back to 11-13 I was hitting :55... I still HATE br!
--12 x 50 fr on 1:00 (:36-:38, there may have been a :39 or two in there, but I started and ended at :36, so my avg. was right at :37-:38 pace... 2:28-2:32 for a 200 fr, which is my goal at this point. I'm especially happy with this set given how late it came in the workout! Big improvement over last Tuesday)
8 x 50 in 400 IMO on 1:00
TOTAL: 4500 SCY
Scotty and I were talking afterward and I really think that adding two reps to the set for each stroke every week, it will only be abut a month before we're doing the workout as 20 x 50 on 1:10... at which point, we'll start bringing the rest interval down; maybe to 1:05 for the strokes and :55 for free.