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Of Swimming Bondage

More CLU LCM

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by , July 9th, 2014 at 12:57 PM (48 Views)
Definitely a record for me this year - two days in a row training in LCM as I hit another South Coast Masters workout this morning at Cal Lutheran University's Thousand Oaks Samuelson Aquatic Center --



Ed Safa was the coach on deck and, once we realized we almost overlapped between his time at SMU and mine at UT, we had "did you know XXXX?" conversations to figure out our shared swimming connections. It was fun hearing some names I haven't heard in a while and the workout was a good mix for me:

Warmup sets (900)

  • 1 x 300: various kick and drill
  • 12 x 50: on 1:00, in sets of 4
    • 4 kick-drill, IM order
    • 4 kick-scull, I did this with a snorkel
    • 4 kick-swim, IM order


Ladder Set (1,800 set / 2,700 total)
Mostly straight through, but some semi-Masters' minutes here and there
  • 1 x 100: on 1:30, free swim hard with paddles, was 1:08
  • 2 x 50: on 0:55, free swim w/paddles, 25 fast - 25 easy
  • 1 x 200: on 3:30, swim as 2 x 100 IMs, was 2:46
  • 4 x 50: on 1:00, IM order, 25 swim fast stroke, 25 cruise free
  • 1 x 300: swim hard w/paddles, was 3:36
  • 6 x 50: on 0:55, 25 fast - 25 easy, swim w/paddles
  • There was definitely a Masters' Minute or so at this point before we went back down the ladder
  • 1 x 200: on 3:30, swim as 2 x 100 IMs, was 2:38
  • 4 x 50: on 1:00, IM order, 25 swim fast stroke, 25 cruise free
  • 1 x 100: on 1:30, free swim hard with paddles, was 1:04
  • 2 x 50: on 0:55, free swim w/paddles, I went both of these fast


Cool-down (100 / 2,800 total)
  • 1 x 100: float w/snorkel


TOTAL: 2,800 LCM

Commentary:
  • The second day in the long course water felt even better than the first; was a little stiff getting going, but once I got into the Ladder Set, I felt stronger and like I had more endurance over each long length than I did yesterday.
  • Though the aggregate volume of each of these workouts was lower than what I've been doing in SCM, these felt like robust workouts due to the long course setup.
  • Pushing 60 entries for the meet this weekend - https://www.clubassistant.com/club/c...1044&smid=5801 -- which is awesome. I'm looking at that meet as really just two quality long course workouts and have entered four events each day:
    • Saturday
      • 400 free
      • 50 back
      • 100 fly
      • 200 back

    • Sunday
      • 200 fly (kind of looking forward to this)
      • 100 back
      • 50 free
      • 50 fly

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Updated July 9th, 2014 at 01:56 PM by pwb

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Swim Workouts

Comments

  1. StewartACarroll's Avatar
    Any man who is looking forward to a 200fly long course has too much chlorine in his veins. Are you crazy? I get the 4free, the 8free, the 1500, and the 4IM, but the 200 fly should be banned in this mans humble opinion.

    That said, you'll do great. Have fun.
  2. pwb's Avatar
    Quote Originally Posted by StewartACarroll
    Any man who is looking forward to a 200fly long course has too much chlorine in his veins. Are you crazy?
    I am so going to regret writing that, but my fly was feeling pretty good the last couple of days and even in the 400 IM this past weekend.

    And, yes, for the record, I am crazy.