w/u: 200 Fr/200 Bk/300 kick-swim by 100 with snorkel
Read pwb's post (and JBS's, too) so I tried the [ame="http://forums.usms.org/showpost.php?p=276852&postcount=575"]Thorpe Test Set[/ame] from Tall Paul:
Middle "D" & Sprint groups
"Thorpe Test set" (done every 4-6 weeks)
- 16 x 50's @ :50 every 4th @ 200 race pace
- 12 x 50's @ 1:00 every 3rd @ 200 race pace
- 8 x 50's @ 1:10 every other @ 200 race pace
- 4 x 50's @ 1:20 all @ 200 race pace
-- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
I did a mixture of FR pull with buoy and Bk for the non-fast stuff, and logged the following for the FR (goal time = 1:54, or 28.50)
30.97, 29.43, 29.62, 28.69 = 1:58.7128.38, 28.13, 27.37, 28.56 = 1:52.4428.50, 28.50, 27.68, 29.00 = 1:53.6829.82, 28.12, 28.69, 27.75 = 1:54.38
200 float with snorkel and out
(Solo/Rec/2900 yds/60 min)
I have to admit that this workout kicked my backside pretty good, and it felt good. I read in Tall Paul's workout thread where That Guy gave it a go, and had stuck in my mind that after the second round the easy:fast swim ratio was less than positive, Knowing that I would have to squeeze this set in (Sat pm is dead at the pool), I did a less than normal workout and it showed during the first round. The last two wounds found me with a heart rate that would not slow down, causing my times to rise as well. That near Lactate kicker on the fourth round is a devious touch
Overall, I am happy with those times. I will add it to the Test Set Tracking page on the blog and revisit it in about a month or so. Had a great start to the day coaching the local Masters team and playing with the pace clock as mentioned in the June coaches newsletter. After we finished up, I walked downtown with my wife to check out Fallapalooza (the town shuts down Main Street and brings in vendors and hosts treating for the kids) - good times. After my swim this evening we grabbed takeout from the local chippie and I sill soon be heading for
Just not in the mood this morning to swim hard. The pool at the Y was hotter than the CCAC so that didn't help much.
I did a slightly different version of mondays workout cutting out the logner warm up and doing the main part of the set
8x25@:45 shooters w/zoomers
4x50 torque drill w/paddles
10x50@1:00 12.5y AFAP + cruise
8x50@1:00 15y AFAP + cruise
4x50@1:00 20y AFAP + cruise
2x50@1:00 25y AFAP + cruise
50 AFAP went :34
Total 2400 yards
This morning was rough...really rough. I awoke at 4:00am to get to work extra early to get a few things fixed on the line before my bosses cleanup group was going to do their annual cleaning of the room. This is a super-cleaning though, blowing out all the dust and debris from everywhere - the rafters, walls, machinery, everything. It's an all day dirty dirty job, and I didn't want to be in there inhaling that stuff in the air. It's pretty nasty, that's why I got in and out early.
Made it out with plenty of time before swimming, so I headed over to McD's for a nice sit down meal - Big Breakfast w/ Hot Cakes and an extra Hash Brown. This is the breakfast of champions, especially a 1/2 hour prior to a swim practice.
300 Flutter Kick w/ board
400 Free Pull (was a 300, but I did a 100 extra since the others were still finishing)
8 x 25 V-Sit Scull @ 1:15
Main Set (4 Lane Circuit Rotation):
8 x 100 Stroke @ 2:00 shoot for 180 HR
did Fly, went 1:05/1:06/1:07/1:07/1:07/1:08/1:10/1:07not sure about my HR, but it was up there. I was struggling around #6...(800/2000)
12 x 25 Bucket Pulling w/ buoy and paddles @ 1:30
standard issue 5 gallon Home Depot bucket with about ten 1/4" holes drilled in the bottomwent roughly :20-:22 on each one100% pure strength set - but I got bored with the rest interval These were fun, and I could've done them all day long, if not for the boredom interval.(300/2300)
12 x 100 SDK w/ fins @ 1:30 (ranged from 1:20-1:33ish)
16 x 50 Free @ 1:00 Odds EZ DPS, Evens Fast w/ overkicking
couldn't really get many of the fast one faster than :31 here...I was just beat(800/4300)
Whole Group together (including the younger kids from lanes 1&2)
4 x 25 AFAP Free @ 1:00 Rock 'n Roll Time
went fast (roughly :12s)
200 EZ and out
4600 Yards and now to
I'm dead tired...I'm sure the very limited sleep last night didn't allow my muscles to fully recover enough before adding more punishment today. I was given a choice which of the 4 circuit sets I wanted to start with of the 4 above. I'm glad I started with the stroke set, because that would've been hell at the end, but on the other hand, by doing it first I was wiped out for the remainder of the day too.
AM only SCY
400 IM k/sw/dr/sw
16x50 @ 1:00 IM order by sets of 4
3x100 @ 1:15 D1-3
4x50 @ 1:00 V.S.
400 @ 5:00 IM FAST
200 @ 3:00 EZ
Results: 4:49, 4:48, 4:48, 4:45
8x50 @ 1:00 odd: side kick, even: drill
Tonight was a very light practice, both in terms of yardage, and attendance by the kids. Not sure where everyone was, but that's fine, more lane space for those of us who came.
800 Free DPS (ended up building after the 500)
16 x 25 Kick w/ board (no fins) @ :45 (4 each stroke)
16 x 25 Pull w/ paddles @ :45 (4 of each stroke) Odds EZ, Evens Fast
6 x 200 IM @ 5:30!! - GO FOR IT - FAST
went 2:25, 2:25, 2:26, 2:25, 2:28 , finished 2:22.
I did a 50 EZ between each one
This was tiring, and I wasn't exactly ready to go fast today.
4 x 50 AFAP @ 1:30
#1-2 Stroke Choice - did Fly (:30/:29)
#3-4 Free (:28/:26)
We all got out early to go over to a local frozen yogurt place that was "taken over" by the swim team to operate from 4-10pm today with the proceeds and tips going to the swim team as a fundraiser. A bit high priced, but it was good.