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Of Swimming Bondage

IMBASE-ically ok

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by , March 21st, 2016 at 11:26 PM (63 Views)
After two days of attempted race pace freestyle work, I did an IM-focused workout and re-did my IMBASE workout. It was about the same as where I was last September, the last time I did this in SCM, which is not exactly where I'd like to be right now:

Warmup sets (1,550 set)

  • 1 x 300: reverse IM, kick-drill-swim by 25s
  • 3 x 100: on 1:30, free swim w/snorkel, descend, 1:20 -> 1:17
  • 12 x 25: on 0:35, w/monofin, my cycle 4 pattern
  • 6 x 50: on 1:00, #1 and #6 free pull w/snorkel, buoy and paddles, #2 to #5 IM order strong (0:35, 0:36, 0:41, 0:34)
  • 12 x 25: on 0:40, odds fast from blocks (fly, back, breast, free, fly, breast), evens easy
  • 1 x 50: easy


5 x 200 IMBASE Test Set (1,200 set / 2,750 total)

  • 5 x 200: IM on 3:30, goal is to swim strong and hold the same time (as close as possible) across all 5
    • 08-25-15 - 2:49, 2:47, 2:46+, 2:46+, 2:45
    • 09-20-15 - 2:40, 2:38, 2:37+, 2:39, 2:40
    • 03-21-16 - 2:42, 2:40, 2:39+, 2:38, 2:38

  • 4 x 50: active recovery


TOTAL: 2,700 SCM

Comments:


  • Though the times were only so-so, I at least started to feel smoother by the last two. Something happened after #3 and my butterfly clicked into place; I think any time drops, minimal though they were, were simply due to smoother, easier fly on the last two.

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