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Wed., May 28

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Swim/SCY/Solo @ Pitt

Warm up:

600 various
3 x 50 scull
8 x 25 shooters w/fins @ :45
100 EZ

Main sets:

8 x 25 burst + cruise @ 1:00
100 EZ

I decided to reprise the modified USRPT type set I did around 10 days ago.

5 x (10 x 25 @ 100 pace + 100 EZ)

R1 = backstroke, aiming for 15 mids, 10-11 SDKs @ :45
R2 = breast, aiming for 18 mids @ :50
R3 = fly w/fins (12s) (7 kicks, 6 stories, 3 breaths) @ 40
R4 = dolphin kick w/board & fins @ :40 (12s)
R5 = free w/paddles, only did 4 of these bc I couldn't swim through calf cramps

extra 100 EZ

Total: 3050

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2 thoughts on USRPT:

1. My 100 pace in a drag suit is not the same as my 100 pace in a tech suit. So I will err on the side of giving myself 1/3 second or so leeway.

2. To do USRPT, I can't replicate my 100 kicking patterns exactly. It's one thing to take 12 kicks off a wall if you're only doing 4 25s in a race. It's another thing to do a whole bunch of 25s this way. Still, next time I try backstroke, I really would like to try to do 12 kicks. This will result in me missing sooner than I should, but so what.

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Categories
Swim Workouts

Comments

  1. thewookiee's Avatar
    Do you do much training with a monofin? Do you feel that a monofin helps your sdk's?
  2. The Fortress's Avatar
    Quote Originally Posted by thewookiee
    Do you do much training with a monofin? Do you feel that a monofin helps your sdk's?
    I do have one, the Finis Shooter MF. I used to use it pretty frequently and I think it did help my SDKs. I haven't used it much recently. It's stretched out from use and a bit big now.