Wednesday, September 14, 2011

A Wednesday Distance Day Swim Set

Since I continue to be a sh*tty blogger with scant updates, today I shall start off with a swim set we did at MIT morning masters today. Wednesdays are distance day so if you are looking for a nice longish set with a splash of tempo work in there, here ya go...

400 w/up on your own. For me, i am farting around for this. I take my time warming up working on DPS ( distance per stroke) a snappy flip turn which I am constantly working on and seeing how far I can make it out on my back dolphin kicking underwater before starting my back stroke.. Junk like that.

 Coach Bill wanders in during this and most of my lane mates are standing on deck chewing the fat.  Today I scanned the deck and realized today it appeared, I would be leading. Now I don't mind leading but today after a 50 mile combined bike commute into work and home yesterday, I was still looking for my caffeine buzz that never appeared and really, I just wanted to ride the back of the bus.   Damn you KT for not showing up today.

 Masters officially began after my fellow slacker lane mates got in. The warm up set looked like this:
8 x 75
Odds 50 kick 25 swim
Evens 50 Drill 25 swim
20 seconds rest inbtwn.

The next "warm up" set gets your heart rate up with a sprinkling of sprinting.  I am not a sprinter
so I let Dr. Bob who shows up to masters when there is an eclipse lead this one.  He is sprinty but has
not a lick of endurance so I let him lead only this but not without his wooby pull buoy he can't seem to do without.

2x 50 on 50
3x 50 on 45
4 x 50 on 40   we collectively complained and said no to this one and changed it to
4x50 on 50  so we could make the 5 50's on 40.  We are no dummies...
5x50 on 40

50 ez

Main Set:
 3 x 500

1. working on DSP and good form:
   500 on  1:30 base.   7:30

2. Pulling and a bit snappy
    500 on  7:10  (1:25ish base)

3. HARD  
    This is your meat and potatoes so don't screw this up. :-)
     500 on 6:40
     While leading this my head wanted to explode after the 200 working on maintaining a 1:20 pace but having 3 men behind me: a Citibank exec, a physician, and the head of  the aerospace dept at MIT,  I  was not going to screw this up.

50 ez

2x 400

400 on 1:30 base
400 Pull

After adding  this up, I got about 4100 yards and decided I was done and only one late mate remained with me. Can you say attrition?  :-) I got out but you should do at least a 100 ez cool down and also obviously do some adjusting to the paces based on your base pace. Just remember to make those 50's challenging and that last 500 is your key interval.

It's a good mix of a set and it goes by really quickly, caffeine buzz or not.....

Have a great day!

1 comment:

Jennifer Harrison said...

NICE SET! I love your lanemates - shoot, you should go out for coffee and pick their brains too! YAY for hard Masters swimming! :) I am sure a cute suit too.