Workout #1 - A new recipe for IM pain
If you love 400 IMs and pain, this is your workout!
Warmup sets (1,500 set / 1,500 total):
1 x 600: 300 free pull w/buoy, 200 IM kick, 100 IM swim
8 x 50: on IMBASE - 0:30, 2 each stroke, odds swim-kick, evens drill-swim
3 x 150: on IMBASE * 2, no free IMs, descend
1 x 50: easy
Long-Axis IMs (1,600 set / 3,100 total)
4 rounds of:
1 x 200: on IMBASE + 0:05 per 100, descend by round going 25 fly - 75 back - 25 *** - 75 free
4 x 50: on IMBASE - 0:20, IM order by round (e.g., round 1 is all fly)
Do #1 to #3 at your target 200 IM race pace
#4 easy free
Take about a Masters Minute of rest
Short-Axis IMs (1,200 set / 4,300 total)
4 rounds of
1 x 150: on (IMBASE - 0:15) x 2, 50 fly - 25 back - 50 *** - 25 free
Descend
3 x 50: on IMBASE - 0:20, IM order by round
Do #1 and #3 EASY
Do #2 AFAP stroke
Cool-down (200 set / 4,500 total)
4 x 50: active recovery, start on FREEBASE/2 + 0:05 and add 0:05 to each interval
TOTAL: 4,500
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Workout #2 - Base-building aerobic monster
This main set was inspired by a workout my oldest daughter gave me, sufficiently "master-ized" so we can actually do it ... but still pain-inducing and great preparation for the holiday party season ;). The big focus on this freestyle-centric workout is to hold the same stroke count while getting faster.
Warmup sets (1,600 set)
1 x 400: IM, kick-drill
8 x 50: in sets of 4, starting to rev you up
3 on FREEBASE/2 + 0:05, descend while trying to hold the same stroke count across all 50s
1 on FREEBASE - 0:20, easy
4 x 200: on FREEBASE + 0:10 per 100, descend, but try to hold that same stroke count as in the 50s
Monster Main set (3,200 set / 4,800 total)
If you have a target 800 to 1500 race pace, aim to hold that across this entire set while maintaining the same stroke count.
4 rounds of:
4 x 50: on FREEBASE/2 + 0:05
2 x 100: on FREEBASE + 0:05
1 x 200: on FREEBASE - 0:05 per 100
4 x 50: active recovery pull, start on FREEBASE/2 + 0:10 and add 0:10 to each subsequent 50
TOTAL: 4,800
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Workout #3 - BACk at IMs
This workout is inspired by one I did a few years back when dropping into the great Masters program at Burlingame Aquatic Club.
Warmup sets (1,400 set)
1 x 300: IM, kick-drill-swim by 25s
Go through the next sets on the intervals without a break
4 x 100: free, start on FREEBASE + 0:10 and subtract 0:05 from the interval
4 x 75: IM k-d-swim on IMBASE - 0:15
4 x 100: IM on IMBASE + 0:10, descend
Main Set #1 (1,200 set / 2,600 total)
2 rounds of
4 x 50: on IMBASE/2 + 0:05, IM order cruise
1 x 200: on IMBASE + 0:10 per 100, IM fast
4 x 25: on IMBASE / 2, IM order cruise
1 x 100: on IMBASE + 0:40, IM fast
Main set #2 (1,500 set / 4,100 total)
3 rounds of
1 x 200: free cruise on FREEBASE + 0:10 per 100
3 x 100: IM
Rd 1 on IMBASE - 0:05, make it
Rd 2 on IMBASE + 0:15, descend
Rd 3 on IMBASE + 0:40, all fast
Cool-down (150 set / 4,250 total)
3 x 50: active recovery, start on FREEBASE/2 + 0:10 and add 0:10 to each next interval
TOTAL: 4,250
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Workout #4 - Broken 800s
I guess we'll go with a theme this week of switching between an IM workout and an aerobic freestyle workout, so enjoy these "800s."
Warmup sets (1,400 set)
1 x 200: IM k/d
16 x 50: do these in sets of 8 as follows:
#1 to #3 on FREEBASE/2 + 0:05, descend free
#4 on FREEBASE - 0:20, easy pull
#5 to #7 on IMBASE - 0:30, fly-back-***
#8 on FREEBASE - 0:20, easy pull
4 x 100: on FREEBASE + 0:10, descend
Main set (2,600 set / 4,000 total)
All on FREEBASE + 0:10/100 except where noted
Try to hold FREEBASE - 0:10 per 100 pace with a consistent stroke count
1 x 200: swim
1 x 600: pull w/buoy
2 x 400: #1 swim, #2 pull
1 x 100: easy on FREEBASE + 0:40, easy
1 x 800: swim
1 x 100: easy pull
TOTAL: 4,000
