So here was a pretty tough practice that I had with the Senior I kids yesterday. Coach said we won't do this kind of thing too often. It's the beginning of the long course season although this practice was done SCY.
I don't recommend that any masters do it unless they are Dennis Baker or Chris Stevenson and I'm sure this would be a piece of cake for them.
I did, however, have a great time and maybe this will help me in the 5K and 10K postal. Maybe not.
Quick Warm Up
300 Choice
3x200 Right/ Left/ Drill/ Swim Free by 50s @ 2:45
4x125 @ 1:40 Free/ Fly by 25s
Main Set
50x100
1-10 w/ FINS @ 1:20 Odds: Dolphin Kick on Back/ Evens: Kick on Side
Held about 1:05 or 1:10 Easy/ No problem
11-20 @ 1:20 Catch Up Free Drill Easy/ No problem; held 1:10s
21-30 Free @ 1:15 Easy/ No problem; held under 1:10 (between 6-9)
31-40 IM @ 1:25; Started feeling a bit puky around #36; made all of them and had around 6 seconds rest for all 10; kicking myself for not focusing more on IM; here's where the kids either excelled or started to fall apart
41-50 Free @ 1:10; held 1:05s; feeling pretty bad around #46 but after all that, wanted to finish the darn set
Last little thing - 3x200 Free @ 3:00 #1 Easy/ #2 Build/ #3 Fast - the gal next to me went a 1:57 on the last one. She beat everyone in the pool.
I skipped dry land as I was "toasty." Felt back to normal after a shower and a drink w/ my husband.
I was really impressed with the kids. No cheating (very minimal and the coach yelled at them when there was some cutting corners like swimming free into the wall on *** in the IMs) and they left on the correct intervals. They gave it all they got. I went out too hard on the first 30 and I think that's why I had trouble with some of the IMs and the last 5 on free. We all high 5'd eachother afterwards. Was really nice.
So here was a pretty tough practice that I had with the Senior I kids yesterday. Coach said we won't do this kind of thing too often. It's the beginning of the long course season although this practice was done SCY.
I don't recommend that any masters do it unless they are Dennis Baker or Chris Stevenson and I'm sure this would be a piece of cake for them.
I did, however, have a great time and maybe this will help me in the 5K and 10K postal. Maybe not.
Quick Warm Up
300 Choice
3x200 Right/ Left/ Drill/ Swim Free by 50s @ 2:45
4x125 @ 1:40 Free/ Fly by 25s
Main Set
50x100
1-10 w/ FINS @ 1:20 Odds: Dolphin Kick on Back/ Evens: Kick on Side
Held about 1:05 or 1:10 Easy/ No problem
11-20 @ 1:20 Catch Up Free Drill Easy/ No problem; held 1:10s
21-30 Free @ 1:15 Easy/ No problem; held under 1:10 (between 6-9)
31-40 IM @ 1:25; Started feeling a bit puky around #36; made all of them and had around 6 seconds rest for all 10; kicking myself for not focusing more on IM; here's where the kids either excelled or started to fall apart
41-50 Free @ 1:10; held 1:05s; feeling pretty bad around #46 but after all that, wanted to finish the darn set
Last little thing - 3x200 Free @ 3:00 #1 Easy/ #2 Build/ #3 Fast - the gal next to me went a 1:57 on the last one. She beat everyone in the pool.
I skipped dry land as I was "toasty." Felt back to normal after a shower and a drink w/ my husband.
I was really impressed with the kids. No cheating (very minimal and the coach yelled at them when there was some cutting corners like swimming free into the wall on *** in the IMs) and they left on the correct intervals. They gave it all they got. I went out too hard on the first 30 and I think that's why I had trouble with some of the IMs and the last 5 on free. We all high 5'd eachother afterwards. Was really nice.
I'd say that kind of training pretty much answers earlier questions about what types of events you want to focus on/excel at.
Thanks Kirk. It was a tricky set. It sounded so easy when the coach said it. I got a bit blind-sided by the switch to IM. :doh:
Hey Paul. Right. It's a new Masters event - the 5000 yard crazy. Fortunately, the coach said we will NOT normally do practices/ sets that long. He also said he will watch me very closely and that I need to expect to be told at times to get out after warm up and go home to get more rest/ recovery time. I couldn't argue that!
Great set. Nice job making them all.
I would have been made it past the IM set, and hit the wall big time on number 40.
Survival mode butterfly on the IM's is the best strategy.
Stay under for a loooong time... pop up and take maybe 5 strokes tops.
That's an impressive workout.
High five.
Did you make all the swims on the 1:15 base? That's pretty hard core if so. I did a set of 5x800 last weekend and could only manage an average of around 10:40 (1:20/100) and that was with lots of rest.
Yeah. It was tight, but it was also a huge breakthrough day for me. I'm actually sort of anxious to see if I can repeat it or if was a fluke! I typically hold 1:20s - great job on the 5x800s by the way. I've been swimming with SR I for a couple of months now and I think that it's made a huge difference. Regardless of how I perform in meets, it's darn fun to hang with the kids.
You go Geek. It is so important to find people your speed to do this set with. I would never have made it without the kids who were around my speed (or slightly faster/ slower).
Chris, well, I do have a 10K coming up. So maybe that set will prove useful.
:cane:
the question is how does your stomach feel after a set like that?
since i have been swimming with scott, i feel pukey after each workout and i'm only going 3000-3500m right now.:toohurt:
...
7200 meters
Sheesh, I was all proud of making myself do butterly on our 50s "drop-out" set, but you're my hero :bow: I don't think I could do a 7200m workout LCM, I had a hard enough time with my puny 4400 yards this morning.
I bet that last 200 for time was special, huh?
Did you make all the swims on the 1:15 base? That's pretty hard core if so. I did a set of 5x800 last weekend and could only manage an average of around 10:40 (1:20/100) and that was with lots of rest.
