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Of Swimming Bondage

bondage:

  • dictionary.com: the state of being bound by or subjected to some external power or control

Though I swore at 22 I would hang my suit up forever, I am compelled to swim, to relish in the pain/pleasure continuum across workouts and meets, to be forever & happily enslaved by this odd sport.

In my 50s now, I've created this blog to keep me motivated, chart my progress and, possibly, offer some insight to others.

  1. Building the base

    by , January 21st, 2018 at 10:28 PM (Of Swimming Bondage)
    I was not good (again) about trying to get back on the daily blog, but I had another great week of training, bumping up the run mileage about 5%, maintaining the overall swim volume right at 15K (15,150 to be exact), and, most importantly, finishing with a strong performance on Sunday vs. the fried performance I had done a week ago.

    On Tuesday night, after resting my legs for 48 hours, I went over to MMR with my daughter (who had her workout there) and knocked out my 400 kick for time for the MEMO postal event (http://www.memoswimteam.com/400-kick-for-time.html). I was pleased with the 5:39.8 that I went, better than last year, but not as good as '15 when I was unofficially 5:30 low, and '14 when I was 5:38.25. After the swim, I jumped on the treadmill for an aerobic run/walk of 2.85 miles and then finished the night off with a mixture of stretch cord and weighted shoulder PT exercises.

    For Wednesday morning's swim, I ripped the main set my daughter had done the night before and modified it, going 3500 yards in total with this gem accounting for most of it, done straight through on intervals:
    • 6 x 150: on 2:00, free swim, descend #1-#3 with snorkel and then hold #4 to #6 swim
    • 6 x 125: on 1:45, going 25 stroke - 100 free, rotating fly, back, breast twice through
    • 6 x 100: on 1:45, IM kick, odds w/board, evens on back
    • 6 x 75: on 1:15, going 25 stroke - 50 free, rotating fly, back, breast twice through
    • 6 x 50: on 0:45, free aiming to hold 0:31 pace
    • 6 x 25: on 0:30, 2 each stroke fly, back, breast fast


    On Thursday, I had an evening school event with said daughter and so did a quick 1.66 miles on the treadmill and some more weighted shoulder PT exercises that morning.

    Friday morning had me back in the pool for another 3,500 that featured 11 x 150 on 2:00 (a broken 1650) where I was pretty solid 1:38s on most, saw 3 1:39s, 2 1:37s and pushed the last one as hard as I could to a 1:36.

    Yesterday afternoon, Saturday, I did a 1.31 treadmill run/walk before getting in a 3000 yard swim that, after the warmup, was sprint-centric. The main set was:
    • 4 rounds of 8 x 25 - 1 x 50
      • 25s were stroke order by round, aiming for target 400 IM pace on 0:35 for all strokes except breast which was 0:40
      • I was solid 14s on the fly, 15s on the back, 17s on the breast and 13-14s on the free
      • The 50 was easy breast kick w/snorkel

    • Immediately after that, I did 3 x 50 active recover on 0:45, 0:50, 1:30 and then went a fast 100 IM, where I was 1:04+ (which is almost my target 400 IM pace)


    Which brings us to Sunday and a repeat of my 400 IM test set workout. I was not Mr. Bonk-Man and my strokes felt pretty good throughout:

    Warmup sets (1,450 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel (1:11, 1:08, 1:06, 1:02)
    • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy



    400 IM Test Set (2,050 set / 3,500 total)
    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace

      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+
      • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
      • 02/08/16 - SCY - 31+, 32+, 37, 29
      • 11/04/17 - SCY - 31, 35, 39, 29
      • 11/11/17 - SCY - 31, 33, 37+, 28
      • 12/03/17 - SCY - 32+, 33, 38, 29
      • 12/24/17 - SCY - 31, 31+, 37, 28
      • 01/06/18 - SCY - 33, 31+, 38, 29
      • 01/14/18 - SCY - 34, 34, 41, 31
      • 01/21/18 - SCY - 32+, 33, 38, 29

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCY target would be to descend from 1:14+ to 1:02+
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
      • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
      • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
      • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
      • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
      • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06
      • 12/24/17 - SCY - 1:15+, 1:12+, 1:08, 1:05
      • 01/06/18 - SCY - 1:16, 1:13, 1:10, 1:07
      • 01/14/18 - SCY - 1:17, 1:16, 1:14, 1:13
      • 01/14/18 - SCY - 1:18, 1:15, 1:10, 1:04

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:17
      • 02/08/16 - SCY - 2:36, 2:17
      • 11/04/17 - SCY -2:40, 2:26
      • 11/11/17 - SCY -2:33, 2:23+
      • 12/03/17 - SCY - 2:36, 2:23
      • 12/24/17 - SCY - 2:32, 2:20+
      • 01/06/18 - SCY - 2:37, 2:23+
      • 01/14/18 - SCY - 2:41, 2:28
      • 01/14/18 - SCY - 2:35, 2:21

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 5:20, hard
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
      • 02/12/15 - SCY - 4:47
      • 02/08/16 - SCY - 4:46
      • 11/04/17 - SCY from push - 4:56
      • 11/11/17 - SCY from push - 4:53
      • 12/03/17 - SCY from push - 4:51
      • 12/24/17 - SCY from push - 4:46
      • 01/06/18 - SCY from push - 4:53
      • 01/14/18 - SCY from push - 5:01+
      • 01/14/18 - SCY from push - 4:51

    • 3 x 50: active recovery w/snorkel on 0:45, 0:50


    TOTAL: 3,500 SCY
    Tags: 400 im test
    Categories
    Swim Workouts
  2. Zip + Zeke = Bonk

    by , January 14th, 2018 at 11:46 PM (Of Swimming Bondage)
    I had a great week of training and hit all of my goals:
    • 5 swimming workouts totaling 15k yards, up from 13K last week, and 12.5K the week before
    • 2 running/walking workouts, up to 5.5 miles from last week's 5 miles
    • 3 shoulder PT sessions


    ... but the intensity of Friday's Zipfizz and Saturday's Zekey-Twos left me bonked before I even began today's 400 IM test set. I was slow from the warmups and just couldn't muster any speed. As January and February are planned months to break myself down, this is all good ... it still hurt, though

    Warmup sets (1,450 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel (1:12 all the way down to 1:11!)
    • 1 x 400: on 6:30, dolphin-flutter kick w/board, was 6:01+ today (have been as fast as 5:50+ over the last few weeks)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,500 total)


    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+
      • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
      • 02/08/16 - SCY - 31+, 32+, 37, 29
      • 11/04/17 - SCY - 31, 35, 39, 29
      • 11/11/17 - SCY - 31, 33, 37+, 28
      • 12/03/17 - SCY - 32+, 33, 38, 29
      • 12/24/17 - SCY - 31, 31+, 37, 28
      • 01/06/18 - SCY - 33, 31+, 38, 29
      • 01/14/18 - SCY - 34, 34, 41, 31

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCY target would be to descend from 1:14+ to 1:02+
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
      • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
      • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
      • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
      • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
      • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06
      • 12/24/17 - SCY - 1:15+, 1:12+, 1:08, 1:05
      • 01/06/18 - SCY - 1:16, 1:13, 1:10, 1:07
      • 01/14/18 - SCY - 1:17, 1:16, 1:14, 1:13

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:17
      • 02/08/16 - SCY - 2:36, 2:17
      • 11/04/17 - SCY -2:40, 2:26
      • 11/11/17 - SCY -2:33, 2:23+
      • 12/03/17 - SCY - 2:36, 2:23
      • 12/24/17 - SCY - 2:32, 2:20+
      • 01/06/18 - SCY - 2:37, 2:23+
      • 01/14/18 - SCY - 2:41, 2:28

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 5:20, hard
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
      • 02/12/15 - SCY - 4:47
      • 02/08/16 - SCY - 4:46
      • 11/04/17 - SCY from push - 4:56
      • 11/11/17 - SCY from push - 4:53
      • 12/03/17 - SCY from push - 4:51


      • 12/24/17 - SCY from push - 4:46
      • 01/06/18 - SCY from push - 4:53
      • 01/14/18 - SCY from push - 5:01+

    • 3 x 50: active recovery w/snorkel on 0:45, 0:50


    TOTAL: 3,500 SCY

    Comments:
    • Really looking forward to my day of rest tomorrow
    Tags: 400 im test
    Categories
    Swim Workouts
  3. Zekey-twos

    by , January 13th, 2018 at 09:26 PM (Of Swimming Bondage)
    When I started this blog, almost a decade ago (I began in December 2008), my oldest daughter was about to turn 13 and I used to get some workout set ideas from her. She's still swimming at university and she still tells me her sets, but what she does is now is so far out of my capabilities that I have turned to my youngest daughter, now 14, for workout inspiration. This main set came from her. Thanks, Zara (aka Zekey-Bee):

    Warmup sets (1,050 set)

    • 1 x 400: IM, kick-drill by 25s
    • 3 x 100: on 1:20, free swim w/snorkel
    • 4 x 50: on 0:55, descend kick on back, dolphin-flutter by 25s
    • 4 x 25: on 0:45, strong, reverse IM order
    • 1 x 50: easy


    Zekey-twos (2,000 set / 3,050 total)
    4 rounds of:


    • 6 x 50:
      • IM order by round
      • #1, #3 and #5 are stroke, descend to target 400 IM pace on 0:50, 0:50, 1:00 (plus +:05 to the intervals for breast). My goal was to start 4 seconds above pace and drop 2 seconds each
        • Fly was 0:33, 0:32, 0:29++
        • Back was 0:35, 0:34, 0:31
        • Breast was 0:40, 0:39, 0:38
        • Free was 0:32, 0:30+, 0:29+

      • #2 and #4 were stroke kick, strong, but not all out on 0:55 (1:00 for breast)
      • #6 was easy breast kick w/snorkel and band on 1:30'

    • 1 x 200: IM on 3:00, descend over the rounds, was 2:33, 2:27, 2:24, 2:19+


    Cool-down (200 set / 3,250 total)
    4 x 50: active recovery free w/snorkel on 0:40, 0:45, 0:50

    TOTAL: 3,250 SCY

    Comments:


    • This was a good main set. While making the intervals was not tough, it left me huffing and puffing throughout.
    • It's also good to note that this took my almost spot on one hour from the time I jumped in, until the I got out.
    • I am going to try my 400 IM test set again tomorrow, hopefully making that a Sunday tradition.
    Tags: zekey-twos
    Categories
    Swim Workouts
  4. Zippy-doo-dah Friday

    by , January 12th, 2018 at 09:14 AM (Of Swimming Bondage)
    I had forgotten about one of my favorite, quick but hard workouts, something I christened my Zipfizz 200 workout back when I first powered through it thanks, in part, to that fizzy energy drink. I went with my traditional double espresso this morning and was quite happy with the result:

    Warmup sets (1,050 set)


    • 1 x 400: IM, kick-drill by 25s
    • 3 x 100: on 1:20, free swim w/snorkel
    • 4 x 50: on 0:55, descend kick on back, dolphin-flutter by 25s
    • 4 x 25: on 0:45, strong, reverse IM order
    • 1 x 50: easy


    SCY ZipFizz 200s (2,450 set / 3,500 total)


    • 5 x 200: on 2:20
      • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
      • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
      • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+
      • 03-14-16 - 2:06+, 2:07, 2:07, 2:08++++, 2:09
      • 11-30-16 - 2:08+, 2:10, 2:09+, 2:09, 2:10
      • 01-12-18 - 2:10, 2:10, 2:11, 2:09, 2:08

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:35, descend
      • 03-05-14 - 2:14, 2:10, 2:06
      • 09-29-15 - 2:18, 2:11, 2:05
      • 10-13-15 - 2:14+, 2:09+, 2:04+
      • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
      • 01-09-16 - 2:14, 2:09, 2:03
      • 02-10-16 - 2:18, 2:09, 2:04
      • 03-14-16 - 2:14, 2:11, 2:04+
      • 11-30-16 - 2:15, 2:11, 2:04
      • 01-12-18 - 2:15, 2:11, 2:06


    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 03-05-14 - 2:04
      • 09-29-15 - 2:03
      • 10-13-15 - 1:58
      • 11-25-15 - 2:01+
      • 01-09-16 - 2:02
      • 02-10-16 - 2:02+
      • 03-14-16 - skipped it
      • 11-30-16 - 2:01+
      • 01-12-18 - 2:04

    • 5 x 50: active recovery on 0:40, 0:45, 0:45, 0:50


    TOTAL: 3,500 SCY

    Comments:
    • I'd certainly performed better/faster on prior incarnations, but this was not too far off.
    • Last night I had done a 2.75 mile treadmill run/walk plus my shoulder PT band and weights work.
    • I'm feeling like I'm in a groove where I can really start to work hard consistently.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  5. Forgot the shoe, so switcharoo

    by , January 10th, 2018 at 09:37 PM (Of Swimming Bondage)
    My new workout vision for each week is:
    • Monday - OFF
    • Tuesday - PT in the morning, run + easy swim in the evening (~1.5 to 2k)
    • Wednesday - 3-3.5K aerobic free-centric workout in the morning
    • Thursday - PT in the morning, run in the evening '
    • Friday - 3-3.5K aerobic free-centric workout in the morning
    • Saturday and Sunday - 3.5 to 4k IM-centric workout on each day


    I totally nailed Monday and was on track for Tuesday until I opened my bag in the locker room after work and realized I had not packed any running gear. So, I switched up and did my "Wednesday" morning swim on Tuesday evening, a repeat of my 3 x 300 free test set:

    Warmup sets (1,850 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel
    • 1 x 400: on 6:30, dolphin-flutter kick w/board, 5:51
    • 8 x 50:
      • #1 and #7 on 1:20, breast kick w/snorkel and strap
      • #2 to #4 on 0:50 and #5 to #7 on 0:45, free swim, aiming to hold 0:30s (was more like 0:30+ with a few low 0:31s)

    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy


    3 x 300 Test Set (900 set / 2,750 total)

    3 x 300: on 4:00, aim to hold the fastest pace consistently both within 100s and across the 300s

    • 12-13-13 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
    • 02-27-14 - 3:16, 3:12, 3:10+
    • 05-21-14 - 3:14+, 3:10, 3:06
    • 01-04-16 - 3:16, 3:15, 3:14
    • 01-20-16 - 3:11+, 3:09, 3:06
    • 02-03-16 - 3:09, 3:09, 3:11
    • 11-20-16 - 3:09, 3:10+, 3:09
    • 12-03-16 - 3:08+, 3:09, 3:08++
    • 11-05-17 - 3:31, 3:35, 3:44
    • 12-01-17 - 3:24, 3;21+, 3:17
    • 01-09-18 - 3:13+, 3:15, 3:12+



    • I kind of felt a bit sloppy, but very happy with the performance on that. While one workout / one set is not enough to state equivalency, that puts me back where I was at the start of 2016, the year in which I swam my fastest ever 1000 and 1650 times

    Last Bit of Pace (250 set / 3,000 total)
    5 x 50: on 0:45, aim to hold first 4 at 0:30 and then cool-down

    TOTAL: 3,000 SCY

    This morning, I then ran 2.75 miles on the treadmill and got in a 1,500 warmup "workout." I'll get back on plan tomorrow!
    Tags: test 3 x 300
    Categories
    Swim Workouts
  6. Ending the first week of '18 with a 400 IM

    by , January 7th, 2018 at 08:50 PM (Of Swimming Bondage)
    I dove in deeply into my new company and job this week. It was a whirlwind, but very fun and engaging. I've got to work on a new workout schedule now that I'm working from an office each day and not traveling as much - a very good 'problem' to have, but one that will take a few weeks to get into a routine. Here's how the week flowed, training-wise:
    • Monday, Jan 1st - went indoor skydiving at iFly. A pricey blast.
    • Tuesday, Jan 2nd - ran 2.5 miles and did my shoulder PT
    • Wednesday, Jan 3rd - swam 3,250 SCY - warmup and then a broken mile set
    • Thursday, Jan 3rd - repeat of Tuesday
    • Friday, Jan 4th - swam 3,000 SCY - warmup followed by 4 x 400 on 5:00, descend within each 400 and across the set
    • Saturday, Jan 5th - swam a 3,000 SCY, IM-centric workout


    ... which brings us to today and a repeat of my 400 IM test set:

    Warmup sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel
    • 1 x 400: on 6:30, dolphin-flutter kick w/board, 5:50+
    • 6 x 50: on 0:55, #1 and #6 cruise/drill, #2 to #5 reverse IM order build
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,800 total)

    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+
      • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
      • 02/08/16 - SCY - 31+, 32+, 37, 29
      • 11/04/17 - SCY - 31, 35, 39, 29
      • 11/11/17 - SCY - 31, 33, 37+, 28
      • 12/03/17 - SCY - 32+, 33, 38, 29
      • 12/24/17 - SCY - 31, 31+, 37, 28


      • 12/24/17 - SCY - 33, 31+, 38, 29


    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCY target would be to descend from 1:14+ to 1:02+
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
      • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
      • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
      • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
      • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
      • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06
      • 12/24/17 - SCY - 1:15+, 1:12+, 1:08, 1:05
      • 01/06/18 - SCY - 1:16, 1:13, 1:10, 1:07

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:17
      • 02/08/16 - SCY - 2:36, 2:17
      • 11/04/17 - SCY -2:40, 2:26
      • 11/11/17 - SCY -2:33, 2:23+
      • 12/03/17 - SCY - 2:36, 2:23
      • 12/24/17 - SCY - 2:32, 2:20+
      • 01/06/18 - SCY - 2:37, 2:23+

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 5:20, hard
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
      • 02/12/15 - SCY - 4:47
      • 02/08/16 - SCY - 4:46
      • 11/04/17 - SCY from push - 4:56
      • 11/11/17 - SCY from push - 4:53
      • 12/03/17 - SCY from push - 4:51


      • 12/24/17 - SCY from push - 4:46
      • 01/07/18 - SCY from push - 4:53


    • 3 x 50: active recovery w/snorkel on 0:45, 0:50


    TOTAL: 3,800 SCY

    Comments:
    • I was feeling pretty tired in the workout, but happy that I pushed through this.
    • Monday is going to be my new 'off-day' and I'm also going to try, try, try to get back into daily blogging (when I workout).

    Tags: 400 im test
    Categories
    Swim Workouts