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IM death set and the day of leg burns

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by , October 21st, 2016 at 12:51 AM (68 Views)
With my morning hours both a bit chilly for swimming outdoors (you know, 70) and taken up with getting my daughter off to school, I've been training in the early evening after the normal workday has ended (but before the evening 'workday' starts). On Wednesday night, I did the "IM Death Set" that I cribbed from here - http://forums.usms.org/entry.php?388...t&bt=122885%27 - and modified

Quick warmup (400)
1 x 200: IM, kick-drill by 25s
8 x 25: on 0:30, odds easy, evens build to fast IM

Getting going (1,300 set / 1,700 total)
24 x 50: on 0:55, where each round of 6 is fly strong, free cruise, back strong, free cruise, breast strong, free cruise
1 x 100: easy

Getting the hard stuff out of the way (1,200 set / 2,900 total)
6 x 200: on 3:00, where the odds are negative split and fly, back, breast; the evens are cruise free
  • Pretty pathetic on the fly (2:50), but I made it.
  • Back was better at 2:39
  • Breast was solid enough at 3:12. I've been working really hard on trying to keep a 'narrower profile' with both my pull and kick to reduce drag. It's really clicked and felt great on rare occasions.


Finishing with a sprint (1,200 set / 4,100 total)
12 x 100: on 1:45 where you go odds as fly, back, breast (twice thru) and evens as free cruise
Try to make all of the stroke strong and your second stroke effort faster than the 1st

Today, Thursday, I managed to ride over to the JCC in the morning and do my 20 minute / 2 mile treadmill run/walk thing and then continued with the leg-burn in the evening by repeating my KICKBASE test set:
Warmup sets (1,300)

  • 1 x 400: IM kick-drill
  • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:15s on every single one
  • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
  • 1 x 100: easy


KICKBASE set (1,000 set / 2,300 total)

The set is 4 x 250 kick as follows:


  • The aim is to try to hold a consistent, fast pace across all 250s, in the same way we try to do that on the 3 x 300 test set
  • After the first one, take about 35-45 seconds rest and set that as your interval for the remaining 250s.
  • I had used a 5:00 interval previously
  • Calculate your KICKBASE as the average 100 pace across the 250s plus 10 seconds
  • Results from August 17, 2015
    • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
    • I was 4:15, 4:14, 4:14, 4:14, giving me an average 100 pace of 1:42 and setting my new KICKBASE as 1:55 (I had been using 2:00)

  • Results from September 6, 2016
    • My breaststroke kick is still not there, so I just alternated dolphin-flutter by 25s
    • I was 4:20, 4:17, 4:15, 4:14 putting my KICKBASE at the same 1:55 pace

  • Results from today, October 20th, 2016
    • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
    • I was 4:16, 4:13, 4:13, 4:09, giving me an average 100 pace of 1:41 which is getting me closer to dropping my KICKBASE to 1:50


2/3rds a Broken Mile (1,250 set / 3,750 total)
As all my freestyle efforts yesterday were cruise, I opted for two rounds of 500s done in the style of my Broken Mile set:


  • 3 x 50: on 0:50, 36s on round 1, solid 35s on round 2
  • 2 x 100: on 1:35, 1:13, 1:11+, 1:10, 1:09
  • 1 x 150: on 2:20, 1:47+, 1:44


Wrapped up with 5 x 50 cool-down

I've definitely picked up my volume over the last four weeks and should be able to hit about 20K yard equivalents if I stick to my weekend training plans. I can hopefully do an even longer / harder week next week, do a week of speed work and then taper for the Ron Johnson meet (https://www.clubassistant.com/club/m...1044&smid=8251). I'm not expecting super times, but do want to swim respectably.

As for tomorrow, I'm taking it off!

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Tags: kickbase
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Swim Workouts

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