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Of Swimming Bondage

No Kelsi, No Lilly

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by , March 23rd, 2016 at 01:28 AM (68 Views)
I'm actually following my own workouts this week, at least until I get on a plane tomorrow night and then do some drop-ins on Thursday and Friday, so I did my Women's NCAA imagined workout #2, "Go at the short axis like Lilly and Kelsi"(http://forums.usms.org/showthread.ph...-21st&p=312403). While my volume hasn't been high, this was my fourth quality workout in a row and so I put on my B70 Nero Leggings for a little extra slick-i-ness in the water.

Warmup Sets (1,300 set)
  • 1 x 400: IM, kick-drill by 25s
  • 4 x 100: on 1:30, gentle descend w/snorkel, 1:15 -> 1:10
  • 8 x 25: on 0:30, w/monofin, underwater SDKs off the wall then easy as 6-8-10-12-14-16-all easy-AFAP
  • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 IM order build to fast (0:33, 0:35, 0:40, 0:32)


Main Set #1 - Blast Butterfly (500 set / 1,800 total)
This was supposed to be 3 rounds, but a calf cramp on the last strong fly made me stop.
2 rounds of
  • 4 x 25: on 1:20 per pair
    • Odds are FAST FLY and, if you have access to blocks, dive each one
    • Evens are easy

  • 3 x 50: on 1:20
    • #1 and #3 are cruise free
    • #2 is AFAP butterfly (was 0:31+, 0:34)


Main Set #2 - Hang on to your speed (1,000 set / 2,800 total)
4 rounds of 4 x 50
  • Round #1 - on 1:10 per 50, aim for your RACE PACE + 0:02 (breast, aim for 0:42+ but was more solid 0:41s)
  • Round #2 - on 1:05, aim for your RACE PACE + 0:01 (breast, aim for 0:41+ and did it)
  • Round #3 - on 1:00, aim for your RACE PACE (breast, aim for 0:40+ and was 0:40, 0:40+, 0:41, 0:41+)
  • Round #4 - on 1:00, aim for your RACE PACE - 0:01 (free and was 0:31, 0:30+, 0:30-, 0:30-)

Take an extra Master's Minute between rounds and do an easy 50 during that

Finish Main Set #1 - Blast Butterfly (250 set / 3,050 total)
1 rounds of
  • 4 x 25: on 1:20 per pair
    • Odds are FAST FLY and, if you have access to blocks, dive each one
    • Evens are easy

  • 3 x 50: on 1:20
    • #1 and #3 are cruise free
    • #2 is AFAP fly, but I tried to go race-feel-200 fly pace (target 0:33) and was 0:34


Cool-down (200 set / 3,250 total)
4 x 50: active recovery

TOTAL: 3,250

Comments:
  • I quite enjoyed this workout; it was a good mix-up from my normal fare.

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