4 x 25’s dolphin kick uw on 2:00 at 100% effort (did a 75 recoery between each one)
:16 / :15 / :16 / :16
100 Recovery
2 x 50’s on 4:00 (did a 150 easy between each one)
:28 / :28
Took 19 strokes coming home on the second one. Stroke rate was around 120. Ha.
Extra 100 recovery
200 time trial
2:20 - was out in 1:04 or so, got major cramps in my calfs. I rode 90 minutes about 2 hours before the swim, it started showing up around the 2nd fast 50.
Observation of the day: Your standard swim coach is usually enamored with the concept of “set symmetry”. That’s why my workouts take up so much space here.
let’s see if can remember this one. workouts have been overly complex lately. i should try to make the feb swim challenge thought that means keeping up with the log. felt pretty strong today.
wu: 2 x (100 scull, 4 x 75 strokes)
main:
6 x 100 @ 1:45 (~1:25)
12 x 25 fast kick @ 0:45 (~26-27)
50 fast
2 x 200
50 fast
3 x 400 (things got crazy here w/11 people led by 2 college girls so I opted out of 200, swimming just under 1:30 pace)
100 easy
Ummm its close. I havent done a 50 lcm free in a while. But its in the ball park. I think the last time I did it I was in the high 23’s. But that was a few years ago before I was doing all this biking and running shenanigans.
Started following this thread last month when I got back into the pool after a six month break. Would have probably been happy just following it in perpetuity were it not for the fact that I want to give a shout-out to HalfSpeed for posting the pyramid set last week. I love this set, and I don’t remember ever doing one in the years I trained in school, so thanks!
Anyway, might as well post it (or my version) in case anyone else is looking for a new favorite set:
500 w/u
100/200/300/400/500/400/300/200/100 - trying to hold 1:30 (and almost doing it, but not quite on the 400/500) - 60 sec r/i
300 easy
4x50 drill
400-300-200-100 swim on ~1:25/100. 5:09-3:46-2:28-1:13
4-3-2-1 again, but pull w/paddles and buoy on ~1:22.5. Held 1:15 or better.
6x50 fast on :50. 33-33-32-32-31-31
4x50 drill/cool down
I want to give a shout-out to HalfSpeed for posting the pyramid set last week.
OWWW My ears!
I might try this tomorrow - ladder 1000/900/800/700/600/500/400/300/200/100. Why? Dunno, sounds like a challenge & good way to start another month. Think I’ll try 1:20 base, too. That should be fine for the longer distances as I’ll likely hold about 1:15, hopefully better. But that means the shorter distances get less accumulated rest interval, and that’ll be hard.
For the pyramid, try adding a second 500 in the middle there to make it more of a Mayan pyramid, rather than Egyptian.
Weather cancelled the open water swim so back to the pool for the long long session of the week
3000m fs on 40:15
Time - 39:45
5x2000m fs on 27
26:23
26:20
26:12
26:09
26:00
1000m fs on 13:45
Time - 12:45
5x400m 5:30
5:02
4:58
4:52
4:48
4:38
90 secs rest
1000m fs 13:50 cruise
500m cool down (450fs 50 bk)
17,500 LCM
HOLY EFFING SH*T BATMAN!!! 17,500 LCM in one workout!!! Makes my shoulders hurt just thinking about it. Like how you threw in a 50m back at the very end, after 17,450 free. IF I were going to try to do that distance, I’d throw in a lot more of the diff strokes plus a few 1000 kicking.
You Sir are a true three sport athlete, doing swim workouts like that and then biking and running also, as opposed to the guys who just swim a few times before their first race. (See the “swim ramp-up” thread.)