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:
These comments are both very humorous to me!
I did both the Turducken on Monday and the 30x100 today. No amazing doorbuster big box store intervals here, but I'm a shop local kind of gal. I blogged about them if you care to read tales of an average swimmer gearing up for lots of eating.
Happy Thanksgiving all!
Great job!
Dan Veatch's favorite set:
100 IM on the 1:10
100 Back on 1:05
100 Free on 1:00
The whole thing 30xDan Veatch was crazy. 9K like that? Holy cow.
Still, maybe doing this 10x through and adding 0:10 or so to the intervals could make 30 x 100 bearable.
Dan Veatch's favorite set:
Gail's mention of Dan Veatch gives me an opportunity to remind all of you to check out the list of Olympians who have been members of USMS.
Click any Olympian's name to see their Olympic results and a link to their USMS results.
Gail's mention of Dan Veatch gives me an opportunity to remind all of you to check out the list of Olympians who have been members of USMS.
Click any Olympian's name to see their Olympic results and a link to their USMS results.
Add Michael Soderlund (SWE - 1980, 1984, 1988) - a Cal Bear.
I don't see Bob Bugg on the USA Olympic roster for 1980. Did he represent a different country?
Wow, that's news to me. Another Georgia swimmer (who shall remain nameless...) gave me incorrect info. about Bob. All this time, I thought he had made the team!
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.
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?
My team did the Turducken set today. Afterward, I too felt like a Turd-ucken. I look forward to my pleasant 30x100s tomorrow.
I did the 30 x 100s today (modified), and then threw in a Turducken at the end, just for the hell of it since everyone seems to be doing that set this time of year! What a way to kick off a Black Friday.
Now...:bed:
I've obviously been doing too many difficult sets because the turducken looks like a walk in the park. Now the Veatch set, on the other hand, is insane!
