Quality Quality Redux

4 December 2021


I first did a version of this quality workout back in 2009, about a week ahead of a very good meet I had at the first ever Rowdy Gaines Masters Classic meet. I repeated it again ahead of 2012 and 2016 US Masters Nationals and it seemed to serve me well as a 'test event' kind of workout to allow me to assess if I was on track with my taper, if I needed to rest more, less, etc. Back in 2012 and 2016, I was fortunate to have my own 25 meter lap pool complete with starting blocks in my backyard ...

... so I could really simulate racing.


Today, I was at my very shallow local LA Fitness, so my 'speed' efforts were from a push:


Warmup sets (1,400 yards)

  • 1 x 400: IM kick-drill by 25

  • 8 x 50: on 0:55, 2 each stroke, IM order, odds swim/drill moderate, evens build to fast (was 0:32, 0:33, 0:39, 0:30

  • 4 x 100: on 1:30, free swim with snorkel, descend (1:09, 1:07, 1:04, 1:01+)

  • 1 x 50: easy

  • 4 x 25: on 0:30, IM order, blast off the wall to mid-pool then easy

  • 1 x 50: easy

Racing Simulation (1,650 yards)

  • Round 1 - 200 free

  • 1 x 200: free fast, was 2:04, on 3:00

  • 6 x 50: active recovery on 0:35, 0:40, 0:45, 0:50, 0:55, 3:15

  • Round 2 - 200 free

  • 1 x 200: IM fast, was 2:16, on 3:00

  • 6 x 50: active recovery on 0:35, 0:40, 0:45, 0:50, 0:55, 2:15

  • Round 3 - 100 IM

  • 1 x 100: IM fast, was 1:06, on 2:00

  • 6 x 50: active recovery on 0:35, 0:40, 0:45, 0:50, 0:55, 1:15

  • Round 4 - 50 fly

  • 1 x 50: fly fast, was 0:29, on 1:00

  • 4 x 50: active recovery on 0:40, 0:50, 1:00

I was pretty happy with both the 200s as they were each far better than I have been going in workouts at any point this year. I had the smallest glimpse of feeling more power in the water, more connectedness with my strokes, which is good. My muscles are still not snappy, still sore in some places (quads), but this was a good sign for next weekend. Major rest ahead!

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