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Of Swimming Bondage

CLU LCM w/SCM

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by , July 8th, 2014 at 10:58 AM (40 Views)
That's Cal Lutheran University Long Course Meters with South Coast Masters (http://www.southcoastaquatics.com/sca_masters.html). I got to Thousand Oaks yesterday afternoon, but failed in my vision for getting in a workout on Monday evening. That gave me extra motivation, though, to make it to the one hour workout at 5:30 this morning:

Warmup Sets (800)
  • 1 x 400: mixed up kick and drills
  • 8 x 50: on 1:00, 25 fast kick into 25 smooth stroke swim
    • Supposed to be with fins, but I didn't pack mine for the trip
    • Went last in the lane and did two each stroke


Main Set #1 (1,200 set / 2,000 total)
  • 4 x 100: on 1:50, IM strong (was 1:19/1:20s)
  • 4 x 50: on 1:00, free swim build (0:32 to 0:34)
  • Masters Minute
  • 4 x 100: on 1:50, reverse IM strong (was 1:19/1:20s)
  • 4 x 50: on 1:00, free swim fast (0:31+ to 0:32+)


Main Set #2 (800 set / 2,800 total)
  • 2 x 200: on 3:00, free swim w/paddles (2:33, 2:26)
    • Supposed to be pull, but I didn't pack my buoy

  • 2 x 50: on 1:00, free fast swim, was 0:31s
  • 1 x 200: on 3:00, free swim w/paddles (2:28)
    • This hurt a lot more than the 2:26 coming right after a fast 50

  • 2 x 50: on 1:00, free fast swim, was 0:31s


Cool-down (200 set / 3,000 total)
  • 1 x 200: smooth swim with a smidge of drills and kick w/snorkel


TOTAL: 3,000 LCM

Commentary:
  • I thought I was going to feel pretty knotted up as I only did a 200 cool-down after my 1,500 on Sunday, but I felt pretty decent in the water.
  • The 200s felt pretty good long course and I enjoyed getting into my stroke on those. The 50s hard on the second were at about 95% effort and got rough by about the 35 meter mark, though the second round already started to feel better than the first.
  • Hopefully, I'll be able to get in with this group again tomorrow and notch up my 3rd long course workout of the season

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