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Of Swimming Bondage

Week #3, Workout #4

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by , January 21st, 2016 at 10:35 AM (88 Views)
When I drafted my workout plan a few weeks ago for this week (I'm trying to be more mindful and "plan-ful" about my training), I had planned on doing a "600" version of my Aussie/Hackett 200/400 set today. However, after freestyle-centric workouts on both Tuesday and Wednesday, I felt like I needed an IM variant this morning at Pleasant Valley Aquatic Center and workout #4 from week #3 of my IM training sets really seemed to fit the bill (http://forums.usms.org/showthread.ph...art-Jan-18th):

Warmup Sets (1,500 set)


  • 1 x 300: reverse IM, kick-drill-swim by 25s
  • 3 x 100: on 1:20, free swim, descend w/snorkel (1:13, 1:10, 1:04)
  • 4 x 75: on 1:20, Indiana IM kick by 25s
  • 6 x 50: on 0:45, descend in 3s (each set about 34/35, 31, 30)
  • 12 x 25: on 0:30, odds easy, evens build to fast, mixing up stroke



Main Set (2,550 set / 4,050 total)


  • 1 x 400: IM, on 5:30, straight swim strong (but not all out) trying very consciously to negative split each 100
    • Not sure I remembered the negative split part and was a pretty slow 4:52

  • 2 x 300: free pull w/buoy on 3:30, trying to swim even pace throughout each 300, while making the second one faster than the first, but I was 3:22 and then 3:25
  • 3 x 200: IM on 3:00, descend to pretty darn fast (2:32+, 2:26+, 2:20)
  • 4 x 100: IM kick on 1:45, do odds on your back and evens with a board (1:33, 1:29, 1:30, 1:28)
  • 5 x 50: on 1:20,
    • Supposed to be going AFAP IM order with the 5th one being choice
    • I went the first one easy and then fast IM order, going 0:29 on fly, 0:30 on back, 0:35 on breast, 0:27 on free
    • I got in an extra 25 easy after the back and the breast while staying on the same interval

  • 5 x 50: active recovery, on 0:40, 0:45, 0:50, 0:55


TOTAL: 4,050 SCY

Comments:


  • I did manage to find a flow yoga class last night down in Oxnard. It was a small group, only 4 participants plus the instructor, and in a very non-traditional "studio" - really just the ground floor of what used to be an open plan house. It felt kind of like dropping into a ragtag, startup Masters swimming group even though the studio has been around for at least a decade. It was a slow flow class, which ended up being perfect for me as I've been hitting the training pretty hard this week.

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