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Of Swimming Bondage

Quality 400 IM pace work

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by , March 21st, 2012 at 09:02 PM (74 Views)
I wasn't able to get to a core class today (again like I didn't yesterday), but that probably allowed me to perform better on my quality work:

  • 1 x 400: 100 free swim, 300 IM k/d/d by 25s
  • 6 x 50: on 1:00, kick, 1 easy, 2 fast (did IM order on the fast)
  • Little warmup mountain:
    • 1 x 25: on 0:40, no breath freestyle
    • 2 x 50: on 1:00, kick/drill by 25s, fly
    • 3 x 75: on 1:05, build freestyle
    • 4 x 100: on 1:40, descend IM (from 1:21 to 1:13)

  • 3 x 50: active recovery on 0:45, 0:50
  • 9 rounds of

      • 1 x 100: on 1:30, FAST @ target 400 IM pace; go through IM order twice and do the 9th one IM
      • 400 IM #1 = 1:06+, 1:11, 1:21, 1:06 = 4:44+
      • 400 IM #2 = 1:08, 1:10+, 1:21, 1:04 = 4:43+
      • 100 IM fast @ 1:08+

    • 4 x 50: on 0:45, 0:50, 0:55, 1:00


TOTAL: 4,300 SCM

Commentary:

  • When I originally wrote this for the HVT ([ame="http://forums.usms.org/showthread.php?p=263387#post263387"]U.S. Masters Swimming Discussion Forums[/ame]), I had a Masters Minute in the main set after the 4 x 50, but I didn't have time for it. With the intervals above, this meant a fast-ish 100 every 5:00.
  • I tried hard to simulate my 400 IM pacing (e.g., not too hard, not too easy). I'd be very happy if I could do this add-up time (converted to SCY) at Greensboro in a few weeks.

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Comments

  1. Karl_S's Avatar
    Good work on the 400 IM pace set. A 4:43 400 SCM IM would indeed be very nice! In fact, it would be a new NR.

    I too skipped the masters minute. Hey it's the animal lane, we don't need no stinking rest! (Actually rest is a very good thing, I just needed to get back to my job.)
  2. pwb's Avatar
    Quote Originally Posted by Karl_S
    I too skipped the masters minute. Hey it's the animal lane, we don't need no stinking rest! (Actually rest is a very good thing, I just needed to get back to my job.)
    I, too, needed to get back to work. Though, thinking back on it now, I wonder if I really used those extra 8 or 9 minutes productively back @ the office?