Wednesday, September 23, 2009

Born to Run

Today the Boss turns 60, which is a bit surreal--almost as surreal as seeing the cover of the Born to Run album (released when I was a senior in high school) framed and hanging in my daughter's college dorm room.

Swam at Nitro next to Steve and Ron. Tom coached.

400 SKP
12 x 50, 1-3 @ :55, 4-6 @ :50, 7-9 @ :45, 10-12 @ :40
8 x 25 @ :30 build
6 x 100 @ 4:30 best possible effort with active recovery after each one, went 1:03, 1:02, 1:02, 1:02, 1:01, and 1:01
200 easy

7 comments:

  1. And there it is - the most hated set in all of Masters swimming yet also the most effective. Good job on that set. Just the thought of that set makes me nervous.

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  2. 5 x 200 @ 7:00 isn't a lot of fun either. Surprisingly the first 100 felt worse than the others.

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  3. 5 X 200 @ 7:00 is one I've never done and just the thought of that makes me throw up in my mouth.

    I, too, find the first is both the slowest and the hardest.

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  4. Here's another one for you--20 x 100 @ 2:00 holding best possible average. Very intense.

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  5. Hmmm - that 20 X 100 sounds like a set I would enjoy, not dread. What would you do those on? I think I could hold 1:07s or 1:08s on those, especially given all the rest. If I got ambitious I might could do 1:05s but doubt I could do them all on 1:05. I'd probably do something like 5 @ 1:12 for feel, 5 @ 1:09 for pace, 5 @ 1:08 to get the HR going and then 5 @ 1:04 for the grand finale.

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  6. Haven't tried this in a couple of years. It's called the Australian heart rate set. You are supposed to reach max HR by the last repeat, which should be the fastest. I have been able to hold 1:06s on the set, with some 1:05s thrown in during the second half.

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  7. I'll send you the sweetest set I've heard in a long time sometime next week - called the Swedish 2:01. It's rock solid and a gut buster.

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