10.5 year Flashback Workout

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.

Archive
Search By Tags
Follow Us
  • Twitter Basic Square