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Alex's swim journal

Broken 1650

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4 Comments
by
mcnair
, November 13th, 2012 at 05:55 PM (457 Views)
Today I decided, after a rest day, to test myself to find out where I might be for my target event in December... and SCM 1500. Here's how the work-out went:

WARM-UP (1650 total):
300 (fr/br/bk)
500 EZ (8:14)
10 x 50 on 1:00 (:41-:43)
100 br
100 bk
150 EZ free

MAIN SET (1650 total*):
500 fr
400 fr
300 fr
200 fr
100 fr
50 fr
100 fr
*mile pace (1:36/100), :10 rest after each step of the ladder (total time = 27:24; swim time = 26:24)

COOL-DWN:
100 br
100 bk
150 EZ fr
50 br

I'm pretty pleased with this result... I know it's slow, but my fastest mile (1750 SCY) ever was a 27:40 time trial I think (I'll have to check); so I haven't lost that much fitness since this summer (though it feels like I've lost a lot sometimes). I think I'll use 27:20 as my seed-time for the meet because I honestly don't know how swimming SCM vs. SCY is going to affect my time. This will set an interesting benchmark for me. A year and a half ago I spent several months just trying to get my 1750 down below 30:00 and I dropped 5 minutes off of my mile; but I've struggled since then to take any time off at all. I don't think I've lost ground, but I'd love to break 25 minutes in the 1650 (and eventually the 1750). Just need to be consistent about my regimen to see that kind of improvement.

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Comments

  1. ekw's Avatar
    That's a nice way of breaking up the 1650. I did a Davis mile not that long ago but this has the advantage of all breaks being at one end of the pool, where I could better see the pace clock. I will have to try it out.
  2. slow's Avatar
    You're doing good. You're getting a benchmark time and then you can make a plan for 2013.
  3. mcnair's Avatar
    Quote Originally Posted by slow
    You're doing good. You're getting a benchmark time and then you can make a plan for 2013.
    Yep, I already know I need to be more intentional and consistent about my interval training.
  4. mcnair's Avatar
    Quote Originally Posted by ekw
    That's a nice way of breaking up the 1650. I did a Davis mile not that long ago but this has the advantage of all breaks being at one end of the pool, where I could better see the pace clock. I will have to try it out.
    Yeah, I like that too; and another advantage of doing it this way is that at the end you subtract exactly one minute from the total time to find out your actual swim time. Down-side? Turning around and doing a hard 400 only :10 after finishing a pretty hard 500!