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Of Swimming Bondage

Best post-vacay 3 x 3 test set

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by , August 16th, 2015 at 01:40 PM (44 Views)
Before I attempted my 3 x 300 test set workout this morning, I truly expected to struggle, bonk and be strangely motivated by how far I had fallen in my fitness after my 3 week vacation from training. Instead, I think I had the best post-swim-training-break result ever ... and I'm even more motivated by how far I have NOT fallen. Here's how it went in the hothouse 87 degree water of my SCM pool:

Warmup sets (1,750 set):


  • 1 x 400: IM kick-drill
  • 4 x 100: on 1:40, gentle descend swim w/buoy & paddles (1:18, 1:14, 1:12+, 1:10)
  • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
  • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:39, 0:37+, 0:43+, 0:34)
  • 4 x 50: on whatever, dive and go fast free through the turn, then easy
  • 1 x 50: scull w/buoy


3 x 300 Test Set (1,250 set / 2,500 total)

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)
  • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
  • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
  • 09-07-11: 3:41, 3:37, 3:37
  • 10-07-11: 3:42, 3:39, 3:36
  • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
  • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
  • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
  • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
  • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
  • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers) best non-tech suit performance
  • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
  • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
  • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
  • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
  • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
  • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
  • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
  • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
  • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
  • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
  • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
  • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
  • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
  • 05-06-14: 3:37, 3:39, 3:38
  • 06-03-14: 3:30, 3:28+, 3:28 (Speedo endurance jammers)
  • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
  • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
  • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed hammer)
  • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
  • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)


7 x 50: active recovery w/buoy, 2 on 0:40 (w/paddles), 2 on 0:45 (w/paddles), 2 on 0:50 (just buoy), 1 whatever

TOTAL: 3,000 SCM

Commentary:
  • While this is almost on par with where I was last year at this time, I have had a much longer break from the water this year. The best part about the set is that I got stronger through the set and seemed to keep my stroke together.
  • Tentatively, I had made my mind up to devote this fall's SCM season towards training for the 1,500. There are four factors driving this:
    • The timing of the Ron Johnson meet (Oct 31st / Nov 1st) is right after a week where I'll be locked in conference rooms from dawn to dusk (and then some) for company planning meetings. Not only will my training suffer that week, but I don't imagine I'll want to spend most of that weekend away from my family after having been gone for so long.
    • With the SPMS Championship meet outdoors, I don't want to devote a whole weekend to shivering and again be away from my family, but I still want to go to some of it and racing the 1500 on Friday there would be a great way to make that happen.
    • I'm still toying with the idea of racing the 1000 or 1650 next spring in Greensboro and so would want a solid base this fall to build from into the spring.
    • But, the biggest factor is that I'm really psyched about distance swimming again. When I was in Istanbul, I got to the catch the great Eurosport coverage of Worlds for a few days, one of which included the men's 1500 final. Between Paltinieri and Jaeger, I was just pumped up about distance swimming again.

  • Of course, the big question for me is whether my work travel's going to permit me the kind of training I need to do to make this a reality. In addition to that east coast trip at the end of October, I have a huge conference in September and the possibility of another trip to our India office. We'll see.


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Swim Workouts

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