Of Swimming Bondage

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.