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Quad look back hack

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by , September 13th, 2017 at 02:17 AM (75 Views)
Outside of the super-suit era (yeah, like 8 or so years ago), I did my best SCM IM performances in the fall of 2013, so, as I try to get back into IM racing shape, I looked back to this week four years ago and found the perfect workout to start off my week: doing the "Grant Hackett 200" test set with the hard efforts as IMs, repeating the same workout I did on 2013-09-14 (http://forums.usms.org/entry.php?30240-Hacking-IMs):

Warmup sets (800):

  • 1 x 200: IM k/d
  • 4 x 50: on 0:50, w/snorkel, gentle descend free
  • 8 x 25: on 0:35 odds/evens, w/monofin
    • #1 - 2 breaths moderate
    • #2 - 0 breaths build
    • #3 - 1 breath moderate
    • #4 - 0 breaths fast

  • 4 x 50: on 1:00, IM order, build to semi-fast
    • Was 0:38+, 0:40, 0:45, 0:36


Hackett 200 Test Set (2,000)

  • 16 x 50: on 0:50, every 4th one at target 200 race pace
    • 09/14/13 - IM - 35, 35+, 41, 32+ = 2:24
    • 09/12/17 - IM - 37+, 38, 44, 35 = 2:34+

  • 1:00 rest
  • 12 x 50: on 0:55, every 3rd at target race pace
    • 09/14/13 - IM - 34+, 34, 40, 31+ = 2:20
    • 09/12/17 - IM - 37+, 38+, 43, 35 = 2:34

  • 1:00 rest
  • 8 x 50: on 1:00 every other one at target race pace
    • 09/14/13 - IM - 33, 34, 40, 31 = 2:18
    • 09/12/17 - IM - 37, 37++, 43, 34 = 2:31++

  • 1:00 rest
  • 4 x 50: on 1:05, all at target race pace
    • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
    • 09/12/17 - IM - 35, 37, 42+, 34 = 2:28+


Cool-Down (200)



  • 4 x 50: active recovery w/snorkel on 0:50, 0:55, 1:00


TOTAL: 3,000 SCM

Comments:
  • While it definitely felt good to try to go hard again, the clock is a brutal mistress.

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Updated September 13th, 2017 at 02:23 AM by pwb

Tags: hackett
Categories
Swim Workouts

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