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Of Swimming Bondage

Cheater pants

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by , March 17th, 2012 at 07:44 PM (67 Views)
I wanted to hit some decent times today on my quality attempts, so I added a little juice in the form of an old pair of B70 leggings:

  • 1 x 400: 100 free, 300 IM kick-drill-drill by 25s
  • 4 x 100: on 1:40, gentle descend, 1:15-1:13-1:11-1:09
  • 2 sets of 4 x 50: going 3 harder on 0:40, 1 cruise on 1:00
  • 4 x 100: on 2:00, descend kick dolphin-flutter
  • 1 x 50: easy
  • 8 x 25: odds AFAP IM order from blocks, evens easy
  • 1 x 50:easy
  • Quality Mountain
    • Do all of the FAST efforts on a 1:40 per 100; Do all of the recovery efforts on a 2:00 per 100
    • Round 1 (100 total): 1 x 50 FAST (@ 100 race pace) 2 x 25 recovery
      • Target was 28, dove this one and went 27

    • Round 2 (350 total): 2 x 100 FAST (@200 race pace) 3 x 50 recovery
      • Target was 1:00, did these from push an went 1:01+, 1:02

    • Round 3 (750 total): 3 x 150 FAST (@500 race pace) 4 x 100 recovery
      • Target was 1:37, went from a push and went 1:36+, 1:37, 1:38

    • Round 4 (700 total): 2 x 200 FAST (@1,000 race pace) 2 x 150 recovery
      • Target was 2:14, went from a push at 2:13, 2:13

    • Round 5 (450 total): 1 x 250 FAST (@1,650 race pace) 1 x 200 recovery
      • Target was 2:50, went from a push at 2:50



TOTAL: 4,250 SCM

Commentary:
  • The cheater pants certainly helped, but I also started to feel a little more like my old self again. The weather and water was perfect -- overcast & low 70s air temp with water right around 76. That beauty's going to go away though as we expect temps to drop into the 40s tonight and a big rainstorm to come. I'll be attempting the 30 x 100 test set tomorrow indoors at Lifetime, I suspect.
  • I think I'll re-jigger this set the next time I write it as follows:
    • More generous intervals on the shorter repeats.
    • Longer rest / recovery swims on the recovery swims.
    • Less generous rest on the 200s.

  • The 3 x 150 was the killer part of the set.

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Tags: b70
Categories
Swim Workouts

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