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Of Swimming Bondage

IMBASE & Virtual SAC Drafting

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by , February 5th, 2016 at 03:00 PM (132 Views)
I took a planned day off on Thursday other than some light yoga at home and then went over to Cactus this morning for a two main set workout, the first set being my IMBASE set and the second being 20 x 50 at target 1000 pace from a recent workout of Stewart's (http://forums.usms.org/entry.php?38038-Week-175-Tuesday).

Warmup sets (1,700 set)

  • 1 x 300: reverse IM, kick-drill-swim by 25s
  • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:09, 1:08, 1:01+
  • 4 x 75: on 1:15, Indiana IM kick by 25s w/board
  • 6 x 50: on 0:55, #1 and #6 easy free w/snorkel, #2 to #5 IM order build (0:31, 0:32, 0:36+, 0:29)
  • 2 rounds of:
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: on 1:00, easy free w/snorkel


5 x 200 IMBASE Test Set (1,250 set / 2,950 total)


  • 5 x 200: IM on 3:10, goal is to swim strong and hold the same time (as close as possible) across all 5
    • 08-25-15 - SCM - 2:49, 2:47, 2:46+, 2:46+, 2:45
    • 09-20-15 - SCM - 2:40, 2:38, 2:37+, 2:39, 2:40
    • 11-13-15 - SCY - 2:20, 2:20, 2:18, 2:18, 2:18
    • 01-05-16 - SCY - 2:25, 2:25+, 2:24, 2:24, 2:26+, putting my IMBASE at 1:20
    • 02-06-16 - SCY - 2:19, 2:18, 2:19+, 2:21, 2:23

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


1000 race pace test (1,250 set / 4,200 total)


  • 20 x 50: on 0:50, to a flipped finish
    • Of course, I would have wanted to see 0:30s as I virtually raced Tuesday Stewart on this set, but I saw solid 0:31s on all of them
    • I was trying really hard, though, to keep my stroke count in the 13-14 SPL range and my kick at a level consistent with what I could do in a 1000 (e.g., old school 2-beat). Largely, I accomplished that, though the stroke count did creep up to 15 towards the end
    • On the last two, simulating a finish for a 1000, I picked up my kick over the last 75 and saw a 0:30 on #19 and 0:29 on #20

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


TOTAL: 4,200 SCY

Comments:
  • As has happened more times than I can remember (e.g., every time I've tried), I have not kept up with a consistent dryland routine. This is primarily due to constraints on my work/life schedule and not due to lack of desire. I'll see if I can get that going again.
  • I was going to head down to watch the ASU-U of A dual meet live tomorrow, as SwimSwam reported that Phelps, Schmitt and others with Bowman's elite group would be doing exhibition swims during the diving breaks. I was going take both #3 daughter and one of her friends who is a swimmer, but they both ended up in the doctors' office today and are out for the weekend. Fortunately, the ASU website purports to have a live stream scheduled - http://www.thesundevils.com/SportSel...8&SPSID=880910. Hopefully, that works!

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Comments

  1. StewartACarroll's Avatar
    Nice work mi amigo. I wish it was less virtual and more reality but alas I don't see a California trip on the horizon any time soon.

    I hope #3 feels better soon.