Thanksgiving is approaching and it is time to resurrect the Turducken Workout, as posted by swimsuit addict in her blog two years ago. From her blog:
Today my swimsuits and I decamped to Northwest Florida for the holidays. I had easy flights and arrived before noon, and was able to get in a swim at the Panama City Beach Aquatic Center this afternoon. The pool was set up SCY; here’s the workout I did.
1000 warmup (400 swim, 200 Rev IM K, 200 Pull, 200 Rev IM Drill/swim by 25)
Then one of the other swimmers hailed me—it was my swimming pal Paul--I met him down here several years ago, and look forward to swimming with him whenever I visit. I felt lucky to have run into him on my first trip to the pool. I joined in with him and Joe and Jeff from Germany for the last bit of their workout, which was
100 Swim
250 Pull
150 Pull, desc. By 50s
4 x 75 Pull fast @ 1:30ish
Then they all left, and I had the entire pool to myself for the rest of my workout. It seemed like a good opportunity to do my turducken set, which I hesitate to inflict on anyone who’s not a happy IMer.
Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. I’ve never tasted one, but I feel like I’ve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=***; the strokes rotate through the IM thereafter. The set looked like this:
4 x 350 @ :30-:40 rest interval
1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
Kick set: 7 x 100 K @ 2:00
To continue with today’s theme, I made a 400IM/200IM/100IM turducken kick set and sliced it into manageable 100 yard portions. So my 7 100s were:
100 FL
100 BK
50FL/50BK
100 IM
50BR/50FR
100 BR
100 FR
Then I did a quick 200 warmdown and hopped out.
This evening I went to my new (temporary) gym and did arm weights. Tomorrow I hope to get a swim in before driving up to my mom’s house in Alabama.
And, of course, any Thanksgiving-themed post provides a chance for me to use this smiley: :turkey:
Having already completed the 30x100 backstroke on 1:20 challenge on Sunday, today I attempted the 30x100 IM on 1:25 challenge. I won't keep you in suspense, I didn't complete the challenge. But you'll never guess the problem that I ran into. Confusion. Yes, really. Here's what I flog'd:
main set (3000 IM)
11 x 100 IM on 1:25 ranged 1:15 - 1:19
100 easy on 2:10
19 x 100 IM on 1:30 ranged 1:18 - 1:20
100 easy on 2:00
clock confusion is an issue with the 1:25 interval. "I left on the 10, so next I'm going on the 35. Or did I leave on the 5? I already missed the 30!" When you're only getting a few seconds rest, this is a problem. Having an electronic pace clock would have been fantastic on this set.
Many intervals are easy to keep track of on a wall clock. 1:00, 1:15, 1:20, and 1:30 are all brain-dead. 1:05 and 1:10 require slightly more attention but are still very easy. 1:25 is an odd duck.
Nice IM set by the way. I've always thought the 1:25/1:35 were "tougher" to figure out, but not bad. Ever since I started using the KNelson Cascade Swim Club style of intervals occasionally, it get's more interesting.
Try doing the 30 x 100s @ 1:12.5 on the pace clock, when you're getting 5 seconds or less rest. I figure it out while I'm swimming when I should be leaving next, and then use those few precious seconds on the wall to confirm my underwater math. Not too tough. :banana:
Thanksgiving Challenge Part Three: in 25, I mean 30, no, 25 words or less, how big of an idiot is That Guy? Winner receives a free trip to your kitchen for the glass of tap water of your choice.
Offer void everywhere. All restrictions apply. Resistance is futile. This message will self-destruct in 5 seconds. Or was it 10?
Ummm...That Guy is (4) ummm... (5) a really really really big (10) uhhhh... (11) wait a minute!! (14) This is a trick to try to get me outta here!! (25 words) :nono:
Having already completed the 30x100 backstroke on 1:20 challenge on Sunday, today I attempted the 30x100 IM on 1:25 challenge. I won't keep you in suspense, I didn't complete the challenge. But you'll never guess the problem that I ran into. Confusion. Yes, really. Here's what I flog'd:
main set (3000 IM)
11 x 100 IM on 1:25 ranged 1:15 - 1:19
100 easy on 2:10
19 x 100 IM on 1:30 ranged 1:18 - 1:20
100 easy on 2:00
clock confusion is an issue with the 1:25 interval. "I left on the 10, so next I'm going on the 35. Or did I leave on the 5? I already missed the 30!" When you're only getting a few seconds rest, this is a problem. Having an electronic pace clock would have been fantastic on this set.
Many intervals are easy to keep track of on a wall clock. 1:00, 1:15, 1:20, and 1:30 are all brain-dead. 1:05 and 1:10 require slightly more attention but are still very easy. 1:25 is an odd duck.
Nice IM set by the way. I've always thought the 1:25/1:35 were "tougher" to figure out, but not bad. Ever since I started using the KNelson Cascade Swim Club style of intervals occasionally, it get's more interesting.
Try doing the 30 x 100s @ 1:12.5 on the pace clock, when you're getting 5 seconds or less rest. I figure it out while I'm swimming when I should be leaving next, and then use those few precious seconds on the wall to confirm my underwater math. Not too tough. :banana:
Thanksgiving Challenge Part Three: in 25, I mean 30, no, 25 words or less, how big of an idiot is That Guy? Winner receives a free trip to your kitchen for the glass of tap water of your choice.
Offer void everywhere. All restrictions apply. Resistance is futile. This message will self-destruct in 5 seconds. Or was it 10?
Ummm...That Guy is (4) ummm... (5) a really really really big (10) uhhhh... (11) wait a minute!! (14) This is a trick to try to get me outta here!! (25 words) :nono:
