View RSS Feed

Calvin S

Wednesday 2/6/19

Rate this Entry
by , February 6th, 2019 at 06:42 PM (143 Views)
AM SCY Solo @ LRRC
PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
* Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

AM Swim:

600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
1:05 REST
3x100 @ 1:05 (1:02, 1:04, 1:05)
1:05 REST
2x100 @ 1:05 (1:02+, 1:04+)
1:05 REST
100 @ 1:05 (:59)

5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

Total: 3000

PM Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:40 25 dr/25 swim, work transitions!
1 - FL/BK
1 - BK/BR
1 - BR/FR

"Kind of, sort of Broken 400 I.M."
4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
2x50 @ :50 PACE BR (:34, :35) ~ 1:09
100 @ 1:40 RACE FR (:57)
Total time: ~4:09

400 EZ

Total: 2600

Submit "Wednesday 2/6/19" to Digg Submit "Wednesday 2/6/19" to del.icio.us Submit "Wednesday 2/6/19" to StumbleUpon Submit "Wednesday 2/6/19" to Google

Categories
Swim Workouts

Comments

  1. JPEnge's Avatar
    Nice IM set there. I might steal it and modify a bit for the group I coach Tuesdays.
  2. Calvin S's Avatar
    Quote Originally Posted by JPEnge
    Nice IM set there. I might steal it and modify a bit for the group I coach Tuesdays.
    It was actually a further modification of two I.M. sets I did with the Dolphins, compliments of Kyle Cormier (the coach who replaced Matt):

    "200 I.M. set"
    8x25 @ :30 SMOOTH FL breathe every 4 (or 1 breath max or some sort of artificial fatigue factor)
    4x50 @ :50 FAST BK (hit target 200 I.M. pace)
    4x50 @ :50 FAST BR (hit target 200 I.M. pace)
    5x100 @ 1:10 D1-3 to FAST, hold 4/5 (over training FR)

    "400 I.M. set"
    4x50 @ :50 FL (target pace: 2nd 50 of 100 FL)
    4x75 @ 1:10 FAST BK (at PACE)
    4x50 @ :50 FAST BR (at PACE)
    4x75 @ 1:10 FAST FR (at PACE)

    The 200 I.M. set never changed. The 400 I.M. set started as written and got as high as 6 or 7 (I can't remember) of each rep, then fell back down to 4.

    Full confession: the 400 I.M. set was "easier" than the 200 I.M. one, and ironically was shorter in total yardage!