Maple Syrup with a Side of Chlorine

Workout 02/09/12 pm: Here You are now with us

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, February 9th, 2012 at 10:05 PM (1024 Views)

Had a nice day with my wife, ate at a Fish Fry, and dozed off in the car. Then I went to [ame="http://forums.usms.org/showpost.php?p=259896&postcount=1"]pwb's workout 1 from this week[/ame] ...

w/u: 200 FR/ 200 Bk

IM Test Set (2,600 set)

4 x 50: on (BASE � 0:20) :60 per 50, IM order, add up to 200 IM time � go hard
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50 :40 ... :55
1 x 200: on (BASE + 0:20) 3:20 per 100, IM, fast � try to be as close to your add-up time as possible
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
1:30 rest

4 x 100: on (BASE + 0:40) 2:00 per 100, IM order, add up to 400 IM time � go hard
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
1 x 400: on (BASE + 0:20) 6:40 per 100, IM, fast � try to be as close to your add-up time as possible
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
1:30 rest

4 x 25: on (BASE/2) :40 per 25, IM order, add up to 100 IM time � go hard
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
1 x 100: on (BASE + 0:20) 1:40, IM, fast � try to be as close to your add-up time as possible
4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50

Then a 50 cool down.
(solo/Rec/3050 yards/60 min)
(total for day = 4050 yards)
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This was intense. I will point out that the fish and chips I had at lunch was way too much food, but delicious. I am happy I did a #2 before swimming or there would have been a code brown after the middle set.

Let me look at these IM times (total set time = 51:23):
Set 1:
4x50's: 31.50, 33.63, 42.50, 34.13 = 2:22.56
1x200: 32.19, 38.31, 47.56, 33.63 = 2:32.49
(on the 50's, loafed the free. What's up with that back split on the 200???)

Set 2:
4x100's: 1:11.31, 1:13.37, 1:28.93, 1:06.82 = 5:02.03
1 x 400: 1:14.44, 1:20.38, 1:40.00, 1:12.12 = 5:27.34
* 2nd ever 400 IM, went 5:43 in December, so I am happy. I was hurting on the back and went to a two beat kick. Breast? I celebrate a 10 second drop from the last one.

Set 3:
4x25's: 14.82, 15.13, 20.38, 13.50 = 1:05.03
1x100: went 1:06.35
Had the age group coach time me from his go and a push - I really poured the coal on this one and felt ready to puke when I finished. It was good!

Have to try this again. I liked the variation in distances, and was happy that my swimp3 is working again (it needed a week off for bad behavior). My eyes are really heavy, so a hot tub and some ice cream for me before calling it a night. I have to get up on time tomorrow morning for work - slept through 2 snoozes today!