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Of Swimming Bondage

7 year look-back

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by , April 25th, 2016 at 03:55 PM (66 Views)
I decided to look back at my taper plans from 2009 when I had swum really well and found this - I wanted to get a feel for my stroke count in SCY and opted to train at Cactus this morning instead of my pool, with a slight variation from that workout:

Warmup sets (1,450)
  • 1 x 400: IM, kick-drill
  • 4 x 100: on 1:30, free swim descend w/snorkel (1:10, 1:07, 1:04, 1:01)
  • 1 x 50: easy w/snorkel
  • 4 x 50: on 1:00, IM order build-kick
  • 1 x 50: easy w/snorkel
  • 8 x 25: on 0:30,odds easy, evens FAST IM order
  • 1 x 50: easy w/snorkel
  • 1 x 50: aim to go a smooth 0:30
  • 1 x 50: easy w/snorkel

Quality work (950 set / 2,400 total)
  • 3 rounds of 100 - 50 on 2:30
    • 100 at target pace
      • My original intent was to go for 1000 pace (1:00), 500 pace (0:58) and fast
      • I was too lackadaisical on the first one (it felt sooo easy and stroke count was 11-12) and I went 1:01, so I tried to hit my target 1000 stroke count (13) and felt pretty comfortable going a solid 0:59 low
      • On the third one I pushed it and was very happy to see a 0:56-

    • 50s easy

  • 1 x 50: fast backstroke from push, was 0:29
  • 1 x 50: easy
  • 4 x 25: odds easy, evens fast fly (0:12+), breast (0:15)
  • 6 x 50: active recovery w/snorkel, 1 on 0:40, 2 on 0:45, 3 on 0:50

TOTAL: 2,400 SCY

  • Contrary to Karl's advice from my Saturday blog (because I didn't read it until too late on Sunday), I did do 1,000 'warmup/workout' on Sunday, but I think it was the right thing to do.
  • Feeling pretty good and very confident right now. This has been the most consistent training I've done since 2012 and I think my focus on pace work and technique will really pay off in the 1000. I'm looking forward to that race with a passion and lack of fear/nerves; having already notched a time this year that I'm very happy with, I'm primarily looking forward to the race. Kind of like the 500 from 2012 (, I figure I've got plenty of good guys to hang with / chase / play around with. If I can focus on the stroke count and perceived effort like I did earlier this month at the State Meet while hanging with some mix of the leaders, I should have both a great and fun swim. Yes, it will, but that's part of the fun. Of course, I have goals - actually four different planes of swim-nirvana that I could achieve - but I really feel like I don't need to fret about any of that because the swim and the race will just be so much fun.

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  1. StewartACarroll's Avatar
    It's going to be fun! See you on Thursday.