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Of Swimming Bondage

Rat Riffing

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by , July 1st, 2014 at 11:56 PM (41 Views)
Though it wasn't a highly inventive or complicated set, the main set from Mark's Monday workout (http://forums.usms.org/entry.php?334...ay-Morning-LCM) served as a good 'line' on which to riff an IM workout today in SCM.

Warmup sets (1,650 set)
  • 1 x 400: IM, k/d by 25s
  • 4 x 100: on 1:30, free swim w/snorkel, descend (1:19, 1:16, 1:13, 1:11)
  • 4 x 100: on 2:00, IM kick descend, odds w/board, evens on back (forgot the times)
  • 16 x 25: on 0:35, in sets of 4 as build to fast, decelerate from fast, all easy, all fast; one set of 4 each in IM order
  • 1 x 50: easy


50 Riff (650 set / 2,300 total)
4 rounds of 3 x 50 done as:


  • 1 round each stroke
  • 2 x 50 are fast
    • fly & back on 0:55 (33/34 on fly, 35 on back)
    • breast on 1:00 (40s)
    • free on 0:50 (31s)

  • 1 x 50 easy on same intervals as stroke


1 x 50: easy stroke


100 Riff (1,350 set / 3,650 total)
4 rounds of 3 x 100 done as:
  • 2 x 100: IM fast on 1:35, 1:30, 1:25, 1:20 by round
    • Was 1:15/1:16 on 1st three rounds, then 1:16/1:17 on last round

  • 1 x 100: cruise free on 1:45, 1:50, 1:55, 2:00 by round


3 x 50: active recovery w/snorkel on 0:45, 0:50

Sprint Riff (900 set / 4,550 total)
4 rounds of:
  • 1 round each stroke IM order
  • 1 x 25: on 0:40, fast from a dive
  • 1 x 50: on 1:00, fast kick
  • 1 x 50: on 1:00, cruise free swim
  • 1 x 50: on 1:00, fast swim stroke (0:32, 0:34, 0:39, 0:29+)
  • 1 x 25: on 0:40, cruise free swim


1 x 100: cruise w/snorkel

TOTAL: 4,550 SCM

Commentary:
  • This was a great, semi-aerobic / semi-speed workout. I know that Peter and I will do a freestyle oriented workout tomorrow, so I'll save the actual main set from Mark's workout for next week.
  • I did get to a hot yoga session on Monday evening and, while I kind of bonked in it and skipped a number of the flows, it was still a great workout for me and left me feeling much more relaxed in the water today.
  • I know I've said this before, but I am really going to try to get to a yoga class once a week.

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Comments

  1. jroddin's Avatar
    I'll have to try this IM set, too. I also swim SCM, however, I only have time for about 35 minutes which means I usually average 1500-1700m per swim. I did part of your 400 IM workout the other day and really liked the set (trying to pace for the 400 IM). I did the 8x50 on 1:00, then 4x100 IM on 1:50 (1:22, 1:20, 1:16, 1:13) and then only had time for a single 200 IM (2:32). Of course I left off quite a bit from what you did, but it was actually more swimming than I've done in a while (1900m total) and it was really good for me. So thanks for the idea!

    Here is one for you to try:
    4x (25-50-75-100) on :30/1:00/1:30/2:00 done as follows:
    25-50-75 are always EZ/recovery; 100 is always fast.
    Work through the IM like this:
    25 fly, 50 back, 75 breast, 100 free
    25 back, 50 breast, 75 free, 100 fly
    25 breast, 50 free, 75 fly, 100 back
    25 free, 50 fly, 75 back, 100 breast
    I don't have time, but you could add a fifth round that is 25 fly, 50 back, 75 breast, 100 IM along the same pattern (ez, ez, ez, fast).

    This morning was my best in a long time: 1:06, 1:06, 1:15, 1:21 (free, fly, back, breast). I can't figure out if I love to hate this set; or hate to love it

    Jeff
  2. pwb's Avatar
    Quote Originally Posted by jroddin
    I'll have to try this IM set, too. I also swim SCM, however, I only have time for about 35 minutes which means I usually average 1500-1700m per swim. I did part of your 400 IM workout the other day and really liked the set (trying to pace for the 400 IM). I did the 8x50 on 1:00, then 4x100 IM on 1:50 (1:22, 1:20, 1:16, 1:13) and then only had time for a single 200 IM (2:32). Of course I left off quite a bit from what you did, but it was actually more swimming than I've done in a while (1900m total) and it was really good for me. So thanks for the idea!

    Here is one for you to try:
    4x (25-50-75-100) on :30/1:00/1:30/2:00 done as follows:
    25-50-75 are always EZ/recovery; 100 is always fast.
    Work through the IM like this:
    25 fly, 50 back, 75 breast, 100 free
    25 back, 50 breast, 75 free, 100 fly
    25 breast, 50 free, 75 fly, 100 back
    25 free, 50 fly, 75 back, 100 breast
    I don't have time, but you could add a fifth round that is 25 fly, 50 back, 75 breast, 100 IM along the same pattern (ez, ez, ez, fast).

    This morning was my best in a long time: 1:06, 1:06, 1:15, 1:21 (free, fly, back, breast). I can't figure out if I love to hate this set; or hate to love it

    Jeff
    Thanks for the set idea. The only thing that would perplex me in that set is how to do a 75 easy fly! I struggle above a 25 fly in workout for it to be anything except hard (even though it is rarely fast).
  3. jroddin's Avatar
    Thanks for the set idea. The only thing that would perplex me in that set is how to do a 75 easy fly!
    That's what makes this set so interesting and well designed, even though it is just a coincidence about the stroke order and distances. I don't quite feel warmed up for the first 100 (free) so after going all out there I am more prepared for the second 100 (fly) and then the 100 fly is "out of the way." I don't think I could go hard on the first one if it was fly. And then you have that 75 fly just before the hard 100 back and then a 50 fly in the next round followed by a 75 back to recover just in time for the final 100 (breast). I basically keep my fly strokes as long as possible when doing the 75 and 50 in the last rounds.