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Thread: Week #50 - Keep on Cranking (Start Dec 14th)

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    Week #50 - Keep on Cranking (Start Dec 14th)

    Workout #1 - A new recipe for IM pain
    If you love 400 IMs and pain, this is your workout!

    Warmup sets (1,500 set / 1,500 total):


    • 1 x 600: 300 free pull w/buoy, 200 IM kick, 100 IM swim
    • 8 x 50: on IMBASE - 0:30, 2 each stroke, odds swim-kick, evens drill-swim
    • 3 x 150: on IMBASE * 2, no free IMs, descend
    • 1 x 50: easy


    Long-Axis IMs (1,600 set / 3,100 total)

    4 rounds of:


    • 1 x 200: on IMBASE + 0:05 per 100, descend by round going 25 fly - 75 back - 25 breast - 75 free
    • 4 x 50: on IMBASE - 0:20, IM order by round (e.g., round 1 is all fly)
      • Do #1 to #3 at your target 200 IM race pace
      • #4 easy free

    • Take about a Masters Minute of rest


    Short-Axis IMs (1,200 set / 4,300 total)


    4 rounds of


    • 1 x 150: on (IMBASE - 0:15) x 2, 50 fly - 25 back - 50 breast - 25 free
      • Descend

    • 3 x 50: on IMBASE - 0:20, IM order by round
      • Do #1 and #3 EASY
      • Do #2 AFAP stroke



    Cool-down (200 set / 4,500 total)


    • 4 x 50: active recovery, start on FREEBASE/2 + 0:05 and add 0:05 to each interval



    TOTAL: 4,500

    =====================================

    Workout #2 - Base-building aerobic monster
    This main set was inspired by a workout my oldest daughter gave me, sufficiently "master-ized" so we can actually do it ... but still pain-inducing and great preparation for the holiday party season . The big focus on this freestyle-centric workout is to hold the same stroke count while getting faster.

    Warmup sets (1,600 set)
    • 1 x 400: IM, kick-drill
    • 8 x 50: in sets of 4, starting to rev you up
      • 3 on FREEBASE/2 + 0:05, descend while trying to hold the same stroke count across all 50s
      • 1 on FREEBASE - 0:20, easy

    • 4 x 200: on FREEBASE + 0:10 per 100, descend, but try to hold that same stroke count as in the 50s


    Monster Main set (3,200 set / 4,800 total)
    If you have a target 800 to 1500 race pace, aim to hold that across this entire set while maintaining the same stroke count.
    4 rounds of:

    • 4 x 50: on FREEBASE/2 + 0:05
    • 2 x 100: on FREEBASE + 0:05
    • 1 x 200: on FREEBASE - 0:05 per 100
    • 4 x 50: active recovery pull, start on FREEBASE/2 + 0:10 and add 0:10 to each subsequent 50



    TOTAL: 4,800

    ================================================== =========

    Workout #3 - BACk at IMs
    This workout is inspired by one I did a few years back when dropping into the great Masters program at Burlingame Aquatic Club.

    Warmup sets (1,400 set)
    • 1 x 300: IM, kick-drill-swim by 25s
    • Go through the next sets on the intervals without a break
    • 4 x 100: free, start on FREEBASE + 0:10 and subtract 0:05 from the interval
    • 4 x 75: IM k-d-swim on IMBASE - 0:15
    • 4 x 100: IM on IMBASE + 0:10, descend


    Main Set #1 (1,200 set / 2,600 total)


    2 rounds of



    • 4 x 50: on IMBASE/2 + 0:05, IM order cruise
    • 1 x 200: on IMBASE + 0:10 per 100, IM fast
    • 4 x 25: on IMBASE / 2, IM order cruise
    • 1 x 100: on IMBASE + 0:40, IM fast

    Main set #2 (1,500 set / 4,100 total)
    3 rounds of



    • 1 x 200: free cruise on FREEBASE + 0:10 per 100
    • 3 x 100: IM
      • Rd 1 on IMBASE - 0:05, make it
      • Rd 2 on IMBASE + 0:15, descend
      • Rd 3 on IMBASE + 0:40, all fast


    Cool-down (150 set / 4,250 total)
    3 x 50: active recovery, start on FREEBASE/2 + 0:10 and add 0:10 to each next interval


    TOTAL: 4,250

    ================================================== =========

    Workout #4 - Broken 800s
    I guess we'll go with a theme this week of switching between an IM workout and an aerobic freestyle workout, so enjoy these "800s."

    Warmup sets (1,400 set)
    1 x 200: IM k/d

    16 x 50: do these in sets of 8 as follows:


    • #1 to #3 on FREEBASE/2 + 0:05, descend free
    • #4 on FREEBASE - 0:20, easy pull
    • #5 to #7 on IMBASE - 0:30, fly-back-breast
    • #8 on FREEBASE - 0:20, easy pull

    4 x 100: on FREEBASE + 0:10, descend


    Main set (2,600 set / 4,000 total)
    All on FREEBASE + 0:10/100 except where noted


    • Try to hold FREEBASE - 0:10 per 100 pace with a consistent stroke count
    • 1 x 200: swim
    • 1 x 600: pull w/buoy
    • 2 x 400: #1 swim, #2 pull
    • 1 x 100: easy on FREEBASE + 0:40, easy
    • 1 x 800: swim
    • 1 x 100: easy pull


    TOTAL: 4,000
    Last edited by pwb; December 12th, 2015 at 03:49 PM.

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