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Sprinters Choice Thursday, Sept 21

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by , September 22nd, 2017 at 11:12 AM (276 Views)
I went to Pitt last night for "sprinter" practice. It seemed like a distance workout to me, so I chopped the main set in half.

Swim/SCY @ Pitt

Warm up:


450 various

4 x 100 with some breathing pattern (I always ignore these) @ 1:50
-- I did odds = free, evens = back

16 x 25 kick @ :35, every 4th one fast
-- I did 8 backstroke kick, then put on fins and did some shooters and bursts
-- the interval was way too short to go "fast"

4 x 50 @ :55, no breath then build
-- I did them free & back, 12.5 UW each length


Main sets:

assigned 2 rounds:
4 x 100 @ 1:30
1 x 50 EZ
3 x 100 @ 1:25
1 x 50 EZ
2 x 100 @ 1:20
1 x 100 EZ
1 x 100 sprint
1 x 100 EZ

Fugetabout ... I did:

2rounds:
4 x 50, odds = @ 100 pace @ 1:30
-- on round 2, I did one of the 100s backstroke kick, cruising at 1:03, then promptly switched back to 50s
1 x 50 EZ
3 x 50 odds = 100 pace @ 1:25
1 x 50 EZ
2 x 50 odds = 100 pace
1 x 100 EZ
1 x 50 @ 100 pace
1 x 100 EZ (200 EZ on round 2)

Total: 3200


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


The warm up was sufficiently hard to tire me out before trying to sprint. Very garbage yardy main set, I thought. Even chopping everything in half, I still did a lot of 100 pace work and yardage. I was beat down after that. A 90 minute workout is a bit much for me at this point ... Off for a hike in Frick Park with a friend!

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Updated September 23rd, 2017 at 10:29 AM by The Fortress

Categories
Swim Workouts

Comments

  1. JPEnge's Avatar
    Wait. You cruised a 1:03 100 backstroke kick? That's... legit.
  2. The Fortress's Avatar
    Quote Originally Posted by JPEnge
    Wait. You cruised a 1:03 100 backstroke kick? That's... legit.
    With fins!
  3. ourswimmer's Avatar
    I agree with you: That "main set" as written does nothing for anybody. The intervals are too short to go truly fast, but with all the breaks the sustained effort at or just above threshold pace isn't long enough to be useful either.
  4. The Fortress's Avatar
    Quote Originally Posted by ourswimmer
    I agree with you: That "main set" as written does nothing for anybody. The intervals are too short to go truly fast, but with all the breaks the sustained effort at or just above threshold pace isn't long enough to be useful either.
    exactly. some people in my lane weren't even making the interval, which also seemed useless