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Splits & Partial Fort IMs

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2 Comments
by
pwb
, June 14th, 2014 at 12:06 AM (92 Views)
It's funny how, once you review your splits from a race, the race becomes either better or worse in your mind. In the case of my 1500 yesterday, it became much, much better looking at it from almost any angle ... except through the "you didn't go out hard enough!" lens.
  • 300 splits
    • 3:42.3
    • 3:43.2
    • 3:45.0
    • 3:41.5
    • 3:40.2

  • 500 splits
    • 6:11.1
    • 6:13.5
    • 6:08.7

  • Estimated 750 splits
    • 1st 750 ~9:18.0
    • 2nd 750 ~9.14.2



I don't think I've ever swum such a balanced 1500 or 1650. Now, I just need to lop off 10 seconds per 300 and I'll have a super-nice swim

I was supposed to swim with my sometimes-training-partner this morning, but both of our schedules negated that and so I was left to my own devices after work today. I hadn't made up a workout (expecting Peter to bring it this morning) and so dipped into one of my many bookmarked workouts (this one from Leslie, http://forums.usms.org/entry.php?301...pt-3&bt=104895) and then modified it to suit my time, energy and desires:

Warm up (800 set)
  • 200 free w/snorkel
  • 200 IM drill - swim by 25s
  • 2x through (100 Pull w/buoy - 100 IM kick on back)


Transition set #1 (1,000 set / 1,800 total)

  • 5 x 200 free pull w/buoy and paddles @ 2:45
    • Gentle descend from 2:36 to 2:30



Main IM Set (1,700 set / 3,500 total)
4 x (3 x 100)

  • #1 on 1:45 – swim 50 fast stroke, 50 cruise free
  • #2 on 1:45 – IM swim, descend by round to fast (1:23 -> 1:13+)
  • #3 on 2:00 – kick w/board, 1st 25 blast


3 x 50: active recovery w/snorkel on 0:50

1 x 200: IM from dive, broken at 50s for 0:10, about 2:23/2:24

3 x 50: active recovery w/snorkel on 0:50

TOTAL: 3,500 SCM

Commentary:
  • Based upon how I felt after the race last night, I thought I was going to be completely knotted up today. Instead, I was just about 60% knotted up ... but the bit of speed work seemed to help break things up.

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Categories
Swim Workouts , USA-S Swim Meets / Events

Comments

  1. aztimm's Avatar
    How was the water at Mona for your swim?
    I don't know why you'd fear the 1500. You've done that crazy SCAR thing, much much worse. I'd much rather the 1500 LCM than a 1650. Well I've never done a 1650 in a meet and never intend to either, in workout is bad enough.

    You should have just come to Kino this morning.
  2. pwb's Avatar
    Quote Originally Posted by aztimm
    How was the water at Mona for your swim?
    Pretty perfect. The warmup pool was a blast furnace, but the competition pool was great. I didn't wear a cap, which was a smart move.

    Quote Originally Posted by aztimm
    I don't know why you'd fear the 1500. You've done that crazy SCAR thing, much much worse.
    I don't know what it is about pool miles, but they hurt for me way more than an open water race of practically any distance. I'd sooner do a 4K open water race than a pool mile.

    Quote Originally Posted by aztimm
    I'd much rather the 1500 LCM than a 1650.
    I think I agree with you on that front. At a bare minimum, I don't need to worry about a lap counter in a long course mile.