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Of Swimming Bondage

91.67% of 60% of a full set

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by , March 21st, 2016 at 02:05 AM (78 Views)
I decided to come back and try to finish the set of 20 x 100s from Stewart's blog (http://forums.usms.org/entry.php?379...rday&bt=121071) by trying to do the last 3 rounds, but, while I started somewhat OK, I quickly faded and dropped the last 100.

Warmup sets (1,550 total)

  • 1 x 300: IM, kick-drill-swim by 25s
  • 3 x 100: on 1:30, free, descend w/snorkel (1:18, 1:15, 1:14)
  • 6 x 50: on 0:55, w/monofin, 10 USDKs off each wall, belly on 1st lap, back on 2nd lap
  • 3 rounds of
    • 4 x 25: on 1:15 per pair, w/agility paddles going 5-6-7-8, 6-7-8-9, 7-8-9-10 AFAP strokes off the wall by round
    • 2 x 50: on 1:00, odds cruise, evens aiming for 0:32 (was 0:32+)

  • 1 x 50: easy



Almost 60% of Stewart's 20 x 100 race pace set (1,200 set / 2,750 total)
3 rounds of 4 x 100:

  • Try to hold target 500 race pace (0:58 SCY = 1:04.5 SCM)
  • Round #1 on 1:45 was 1:06, 1:06+, 1:07, 1:07+
  • Extra 1:00 rest before round 2 and I did an easy 50
  • Round #2 on 1:35 was 1:07, 1:07, 1:07+, 1:08
  • Extra 1:10 rest before round 3 and I did an easy 50
  • Round #3 on 1:25 was 1:08, 1:10, 1:11 and I skipped #4


Cool-down (250 set / 3,000 total)

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

TOTAL: 3,000 SCM

Comments:
  • Glad I went at this again, but I'm gonna do some IM work tomorrow!

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Comments

  1. StewartACarroll's Avatar
    Nice job Patrick. That is one hell of a tough set.