6 June 2022
In the spirit of putting into practice my learning that I need to build a better base, I took the main set from a workout I did on January 6th, 2012 and adapted it from SCM to SCY. I often like doing these "all-in-one" main sets as it's dead easy to remember, but you can still build in some variations.
1 x 400: IM kick-drill by 25s
Main Set = 4,400 yards
4 rounds of:
4 x 50: kick, odds w/board, evens on back, aim to descend, going IM order by round, all on 0:55 except breast on 1:05
dolphin - 47, 45. 46, 43
back - 46, 45, 45, 45+
breast - 54, 52, 51, 50
free - 50, 48, 48, 48+ (calves were cramping big time)
3 x 100: stroke descend, reverse IM order, except did the fly as IM
free on 1:20 - 1:13, 1:09, 1:08
breast on 1:50 - 1:33, 1:30+, 1:29
back on 1:40 - 1:22, 1:17, 1:15
IM on 1:40 - 1:26, 1:21, 1:18
Masters' Minute rest after rounds 1 & 2, straight into rounds 3 & 4
1 x 200: IM on 3:00, Ascend across the rounds
2:32, 2:40, 2:48, 2:58
Masters' Minute rest after rounds 3 & 4, straight into rounds 1 & 2
1 x 400: free w/snorkel on 5:20, descend (*or attempt to*)
5:02, 4:51, 4:54, 4:54+
Finished up with 4 x 50 active recovery for a 5,000 yard start to the week.
I am harkening back to workouts in 2012 as that was an era where I came off a great base-building from fall 2011 and then continued to emphasize "old school" endurance training for the early part of that season. I went on to have one of the best swim meets of my life at 2012 USMS Nationals. I also was taking meticulous workout notes then, so I have a great suite of practices from which to choose.
I was definitely not speedy this morning, but this was a strong effort throughout. Great start to the week.
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