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Of Swimming Bondage

Test 3 x 3 + Yoga

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I want to try to get back on a routine of test sets, so started back this morning with the Salo 3 x 300 test, the goal being to determine your aerobic pace:


  • Warmup sets (1700): straight thru after 0:30 rest after 1st 400
    • 1 x 400: 100 fr, 100 IM k/d, 100 fr


    • 4 x 100: on 1:40, descend free
      • went 1:18, 1:16, 1:10, 1:08



    • 4 x 100: on 2:00, kick, dolphin-flutter 50s, odds w/board, evens on back, aim to descend
      • 1:35, 1:32, 1:30, 1:29

    • 1 x 50: easy on 1:00


    • 4 x 50: on 1:00, IM order, build each 50
      • 34, 35+, 41, 33

    • 1 x 50: easy on 1:00
    • 4 x 25: on 0:45, w/Z2 zoomers, AFAP free off wall going 5-6-7-8 strokes by 25s
    • 1 x 100: easy on 2:30

  • TEST SET 3 x 300: free on 4:30, fast pace aiming to even split as much as possible
    • Aim to determine your 100 aerobic workout pace
    • 08-07-09: 3:36, 3:34+, 3:33
    • 09-01-09: 3:27, 3:25+, 3:26
    • 11-16-09: 3:47, 3:49, 3:51
    • 12-08-09: 3:31, 3:32, 3:30
    • 01-10-10: 3:32, 3:30, 3:31
    • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
    • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
    • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
    • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
    • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)

  • 6 x 50: on 0:45, 0:50, 0:55, 1:00 rest of way
  • 6 x 100: on 2:00, as follows
    • #1 to #3: kick descend, dolphin/flutter by 25s w/board
      • 1:40, 1:35, 1:30

    • #4 easy swim
    • Had originally intended to do 8 of these with the 2nd round 3 being kick w/fins, but my calves cramped up on the first one (#5) and then just did #6 easy


TOTAL: 3,500 SCM

Commentary:

  • I was pretty pleased with how the test set went. I expected to be much slower given the taper last week and the sprint training of late, so this makes me feel like I'm in a good place to start my re-focus on mid-distance.
  • Later in the morning I was able to get to Lifetime and grab a yoga class. It was a basic class, but at the right level given where I am. I could definitely feel the benefits, the extra stretching that my lower body is much in need of.
  • I put my entries in today for the Cactus Classic, a USAS meet that Scottsdale Aquatic Club hosts over Memorial Day weekend, with a primary goal on laying down some USAS times in a variety of shorter events:
    • 50, 100, 200 fly
    • 50 free
    • 200 back
    • 200 IM

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Comments

  1. jaadams1's Avatar
    I put my entries in today for the Cactus Classic, a USAS meet that Scottsdale Aquatic Club hosts over Memorial Day weekend, with a primary goal on laying down some USAS times in a variety of shorter events:
    • 50, 100, 200 fly
    • 50 free
    • 200 back
    • 200 IM
    Next weekend (14-15th) I'm swimming my first USAS as an adult swimming the: 100, 200, 400 Free, 100, 200 Fly, 200 Back, 100 Breast, 400 IM. Good luck to both of us against those 15 year olds. I think the ones in your area are a bit faster than my area though.
  2. pwb's Avatar
    Quote Originally Posted by jaadams1
    Next weekend (14-15th) I'm swimming my first USAS as an adult swimming the: 100, 200, 400 Free, 100, 200 Fly, 200 Back, 100 Breast, 400 IM. Good luck to both of us against those 15 year olds. I think the ones in your area are a bit faster than my area though.
    Good luck, James. I love racing the kids; they push me quite a bit. The only thing I don't like about kids' meets are warmups -- even more crowded than Mesa Nationals were!

    I see your ambition is greater than mine, but we're both choosing to attempt the 200 LCM fly. That's going to require some serious strategy for me -- major loafage for about 175 meters to ensure I get through it.
  3. jaadams1's Avatar
    Quote Originally Posted by pwb
    Good luck, James. I love racing the kids; they push me quite a bit. The only thing I don't like about kids' meets are warmups -- even more crowded than Mesa Nationals were!

    I see your ambition is greater than mine, but we're both choosing to attempt the 200 LCM fly. That's going to require some serious strategy for me -- major loafage for about 175 meters to ensure I get through it.
    My ambition is in the form of That Guy!! He's always out there hunting me on the back half of the 200 Fly. And a little payback revenge from my Mesa 200 Fly will fuel the fire as well. The 400 IM is going to be the tougher one for me...and it's also the opening event of the meet, which is a good thing.