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Of Swimming Bondage

Aussie 200s fly & shameless yardage plug set

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by , February 6th, 2016 at 09:45 PM (111 Views)
I was a little later getting to Cactus this afternoon because I was watching the livestream of the ASU-U of A dual meet and the exhibition swims by people like Phelps, Alison Schmitt, David Nolan, Matt Grevers and Margo Geer. I should have turned the sound on mute as the two guys announcing were just about the worst, most swimming-clueless announcers ever (e.g., after a mixed heat of men and women's exhibition 100 free where Margo Geer beat Alison Schmitt, they proclaimed that at least Schmitt was the fastest woman in the heat). Still, announcing inanity aside, it was fun to watch, especially the 100 IM race between Grevers, Phelps and Nolan.

I dove in the water right at 3:45pm and the pool closed at 5pm. I wrapped this up with 18 seconds to spare

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, 1:08, 1:07, 1:01
  • 4 x 75: on 1:15, Indiana IM kick by 25s on back
  • 6 x 50: on 0:55, #1 and #6 easy free w/snorkel, #2 to #5 IM order build (0:31, 0:33, 0:37, 0:27+)
  • 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


Aussie 200s fly (1,950 set / 3,650 total)

My aim was to try to hold 0:30s on the fly; all the easy 50s I did free with a snorkel. I added an easy 50 breaststroke kick on 1:20 between each round
  • Round 1 - 4 rounds of 3 x 50 cruise - 1 x 50 at race pace, all on 0:45
    • was solid 0:31s

  • Round 2 - 4 rounds of 2 x 50 cruise - 1 x 50 at race pace, all on 0:50
    • 0:31, 0:30+, 0:31, 0:30-


  • Round 3 - 4 rounds of 1 x 50 cruise - 1 x 50 at race pace, all on 0:55
    • ​was solid 0:30s

  • Round 1 - 4 x 50 on 1:00 at race pace
    • ​0:30, 0:30, 0:31, 0:31


Shameless Plug Set to Hit 16K weekly yards (500 set / 4,150)

5 x 100: swim free w/snorkel on 1:20, 1:15, 1:10, 1:15, 1:20

TOTAL: 4,150 SCY

Comments:
  • My freestyle was feeling really strong and connected today, so my original plan after the Aussie 200s was to do
    • 5 x 50 active recovery
    • 1 x 100: ALL OUT free
    • 3 x 50: active recovery

  • ... but I just didn't have the time. This last little set, though, got me where I needed to be for the week.
  • I really wish the meet flyers would come out for the two meets we'll have here in March so I can figure out what I'm going to race and I can see if it will work to race a 200 fly at either meet, while still making sure I can race both the 1000 and 1650.

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Tags: hackett 200
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