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Of Swimming Bondage

Recovering from Greensboro

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After 4-5 days focused on family, friends and racing last week, I needed to hunker back down behind the computer this week to try to get my arms back around all of my "real" work. I think I finally felt some semblance of control by the end of the day Thursday and so can hopefully get back into a more balanced groove of work, family and training. Until today, I alternated between light yoga (Monday/Wednesday) and light swimming (Tuesday 1K, Thursday 2K), but I dove in this morning and tried to see what I had left in the tank for my Broken Mile set:

Warmup sets (1,500 set)

  • 1 x 400: IM, kick drill
  • 4 x 100: on 1:30, free swim, descend w/buoy, paddles, snorkel
  • 8 x 50: on 0:50, w/monofin 10 USDKs AFAP off first wall on belly then easy into a fast turn and & 10 USDKs AFAP on back
  • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 strong IM order (0:35, 0:37+, 0:43, 0:35)


Broken Mile (1,500 set / 3,000 total)


  • 3 rounds of:
    • 3 x 50: on 0:50
    • 2 x 100: on 1:35
    • 1 x 150: on 2:20

  • 50s
    • 04-12-12 - 0:32 to 0:33+
    • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34
    • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
    • 08-26-15 - 0:35s on all rounds
    • 09-02-15 - 0:33 to 0:33+ on all rounds
    • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
    • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
    • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
    • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
    • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
    • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
    • 02-15-16 - 32+, 33, 34, 35, 35, 35, 35, 35, 35+
    • 05-06-16 - 36, then a mix of 34+/35s


  • 100s
    • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
    • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
    • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
    • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
    • 09-02-15 - 1:08 to 1:08+ on all rounds
    • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
    • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
    • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
    • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
    • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
    • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
    • 02-15-16 - 1:10, 1:10+, 1:12, 1:12, 1:12, 1:12
    • 05-06-16 - 1:14, then 1:12s with the odd 1:11 in there

  • 150s
    • 04-12-12 - 1:41, 1:41, 1:40
    • 04-18-14 - 1:42, :142+, 1:43
    • 08-25-14 - 1:48, 1:50, 1:46
    • 08-26-15 - 1:51, 1:47, 1:50
    • 09-02-15 - 1:43, 1:43, 1:42
    • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
    • 09-19-15 - 1:48, 1:46+, 1:45
    • 09-25-15 - 1:46+, 1:46+, 1:41+
    • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
    • 10-06-15 - 1:40+, 1:40, 1:40
    • 10-21-15 - 1:40, 1:39+, 1:37+
    • 02-15-16 - 1:48, 1:48+, 1:50
    • 05-06-16 - 1:50, 1:48, 1:43 (but I really pushed the last one hard)


Cool-down 250

TOTAL: 3,250 SCM

Comments:


  • My goal today was to see if I could comfortably hold around 1:12 pace per 100 and I kind of did that.
  • My summer racing plans are going to be hit & miss (mostly misses) with a bunch of either single event days or single day attendance at meets. My primary focus this summer will be training for endurance so that I can be ready to do the Daily Double (1 mile and 5K Gatorman) at La Jolla in early September, but I still want to keep my racing chops well-tuned.
  • Here's what I'm thinking of for summer racing:
    • May 14th - 4,500 open water race at Canyon Lake (https://azopenwater.com/canyon-2/).
    • May 30th - I'm going to enter the 1500 at the USAS Cactus Classic meet and see what I can do.
    • June right now is a vast wasteland of no racing as of now. There's a chance I'll get in a 400 IM at a local USAS meet.
    • July has a few things in play:
      • July 24th - I should be around San Mateo and able to race that day of the Pacific Masters Champs
      • July 29th - not sure I'll be able to swing this, but Stewart pointed out the meet at Texas A&M and I'd love to fly in for an evening that included both the 400 IM and 1500
      • July 28th/29th - the more likely scenario is I swim some events at the AZ USAS Senior State Champs.

    • August has two possibilities
      • August 5th - attend Friday events at Mission Viejo at Southwest Zone Meet.
      • August 6th/7th - attend one day of the AZ State Champs down at U of A.

  • I don't see any path to me getting to Portland for Nationals, but there's a non-zero, very low probability of me dropping into Vancouver to swim at the America's Masters Games (https://www.americasmastersgames2016.com/). I'd be more excited about the latter if it was going to be sanctioned, but apparently not.

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Tags: broken mile
Categories
Swim Workouts , Planning

Comments

  1. Karl_S's Avatar
    there's a non-zero, very low probability of me dropping into Vancouver to swim at the America's Masters Games (https://www.americasmastersgames2016.com/). I'd be more excited about the latter if it was going to be sanctioned, but apparently not.

    This SCM meet will be sanctioned:
    http://usamastersgames.com/extra.asp?ID=6909
  2. pwb's Avatar
    Quote Originally Posted by Karl_S

    This SCM meet will be sanctioned:
    http://usamastersgames.com/extra.asp?ID=6909
    Yes, I saw that and heard about it when I was there. I'd love to go back there and race SCM in Greensboro, but the timing won't work for me to be on the east coast then