View RSS Feed

Of Swimming Bondage

Back @ 3 x 300 IMs

Rate this Entry
by , November 16th, 2015 at 02:44 PM (40 Views)
I started doing my 3 x 300 test set as IMs last SCY season when I was doing more of my training in SCY. After the long freestyle swim yesterday, I figured it would be a good mixup for today. I also went a bit shorter, both due to desire and time constraints, over at the McDowell Mountain Rach Aquatic Center:

Warmup Sets (1,550 SCY)


  • 1 x 300: IM, k-d-s
  • 3 x 100: on 1:20, free swim w/snorkel, descend, 1:09, 1:06, 1:20
  • 4 x 75: on 1:15, IM switch kick on back
  • 6 x 50: on 0:45, free, descend in 3s, 32 -> 29, 0:33 -> 29
  • 12 x 25: on 0:30, evens easy, odds strong IM order (fly-back-breast) twice through
  • 1 x 50: easy w/snorkel


3 x 300 IM Test Set (900 set / 2,450 total)


  • 3 x 300: IM on 4:30, best average
    • 11-21-14 - 3:43, 3:41+, 3:39
    • 12-08-14 - 3:56, 3:52, 3:43
    • 01-06-15 3:25, 3:23, 3:23
    • 02-02-15 - 3:30, 3:31, 3:32
    • 11-16-15 - 3:32+, 3:33, 3:34


Cool-down (300 set / 2,750 total)


  • 6 x 50: active recovery w/snorkel, 2 each on 0:40, 0:45, 0:50


TOTAL: 2,750 SCY

Comments:
  • Clearly, way better than I was last year at this time, but not as great as I was back in January. I could definitely feel the 3K swim from yesterday, but this was a good effort to start the week.
  • I hope to go pretty long both this week and next week. If my business travel holds up and I can make the 1500 at the Friday session of the SPMA Champs, I'll do a drop taper the week starting November 30th.

Submit "Back @ 3 x 300 IMs" to Digg Submit "Back @ 3 x 300 IMs" to del.icio.us Submit "Back @ 3 x 300 IMs" to StumbleUpon Submit "Back @ 3 x 300 IMs" to Google

Tags: test 3 x 300
Categories
Swim Workouts

Comments