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


  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.

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

  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.

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

  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.

  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.

  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.