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Of Swimming Bondage

Sex Pistol Fartlek

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by , September 1st, 2016 at 07:44 PM (29 Views)
On Monday, I got in a shortened version of my "Meal Deal 750s" workout (#4 here http://forums.usms.org/showthread.ph...tart-Aug-29th)) and a good 1.8 mile run over at the JCC. Tuesday was a planned day of rest as I traveled over to San Francisco in the morning, but Wednesday morning brought a great start to the day with:
  • A fine, fun 3,250 SCY workout with Burlingame Masters
  • An exceptionally fun run along the SF Bay running trail near Burlingame. I had managed to snag a decent (enough) rate to stay at the Marriott right on the Bay just south of the airport and, when I found the treadmills full in the fitness center after my morning swim, I walked out on the trail that runs along the Bay and tuned my Pandora station to the Sex Pistols. This made for a perfect soundtrack to do my ~20 minute walk-run workout, with each song excessively jumpy-thumpy-fast and about 2 to 2.5 minutes long. I generally don't like running IRL, but I might have found the right musical inspiration to get me off the treadmill.


I flew down to Burbank after a long Wednesday in the Bay Area and was looking forward to doing my Broken Mile workout this morning at one of my favorite, yet most humble of pools - Camarillo's Pleasant Valley Aquatic Center. When I went to check the opening times late last night, though, I discovered the pool was closed for its annual two-week maintenance period. Fortunately, I'm in the land of pools and, while it was a much longer drive, managed to get down to the even lovelier Ventura Aquatic Center for a great workout:

Warmup sets (1,275 set)


  • 1 x 300: IM, kick-drill-swim
  • 4 x 100: on 1:20, free swim w/snorkel, descend w/snorkel (1:10, 1:08, 1:06+, 1:01+)
  • 4 x 50: on 0:55, kick, descend, dolphin-flutter, on back
  • 12 x 25: on 0:30, odds easy, evens fast fly-back-free, twice through
  • 1 x 75: easy w/snorkel


Broken Mile (1,650 set / 3,000 total)
3 rounds of:

  • 3 x 50: on 0:45
  • 2 x 100: on 1:25
  • 1 x 150: on 2:05

Followed by one extra round of 3 x 50 on 0:45

50s


  • 11-05-15 - SCY - 0:30s
  • 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
  • 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3
  • 12-01-15 - SCY - all 0:30s
  • 12-29-15 - SCY - 31+ to 31++++++++
  • 01-16-15 - SCY - all 0:29s
  • 03-29-16 - SCY - 0:30, 0:31, 0:30, 0:30+, 0:30+, 0:30+, 0:30+, 0:31, 0:31+
  • 04-20-16 - SCY - 0:28+, 0:29, 0:29, rest were 0:30 flats
  • 06-22-16 - SCY - 0:30 flats on the first 4 then 0:31/2 on last 2
  • 09-01-16 - SCY - round 1 0:32s, round 2 0:31s, round 3 0:30+/0:31-, round 4 (0:29, 0:29, 0:28++)


100s


  • 11-05-15 - SCY - 1:00/1:01s
  • 11-12-15 - SCY - 0:59s/1:00-s
  • 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3
  • 12-01-15 - SCY - all 1:00+/1:01s
  • 12-29-15 - SCY - 1:04 to 1:04+
  • 01-16-16 - SCY - 1:00, 1:01, 1:02, 1:01+, 1:02, 1:02
  • 03-29-16 - SCY - 1:01, 1:02, 1:02+, 1:02, went last round easy
  • 04-20-16 - SCY - 1:00 flats all the way
  • 06-22-16 - SCY - 1:02s on the first 4 then 1:03/3+ on last 2
  • 09-01-16 - SCY - 1:04, 1:03+, 1:04, 1:02+, 1:02, 1:01+


150s


  • 11-05-15 - SCY - 1:33, 1:32, 1:33
  • 11-12-15 - SCY - 1:30, 1:29, 1:28+
  • 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33
  • 12-01-15 - SCY - 1:32+, 1:32+, 1:30 (pushed the last one harder)
  • 12-29-15 - SCY - 1:40, 1:37, 1:37
  • 01-16-16 - SCY - 1:33, 1:33, 1:32
  • 03-29-16 - SCY - 1:35+, 1:34, loafed last round
  • 04-20-16 - SCY - 1:30-, 1:30+, 1:28-
  • 06-22-16 - SCY - 1:35, 1:35, 1:37
  • 09-01-16 - SCY - 1:36, 1:34+, 1:32+



Cool-down (75 set / 3,000 total)
1 x 75: easy

TOTAL: 3,000 SCY

Comments:
  • I really started to feel much better, much more like my old swimming self as this workout went along.
  • I have a team dinner tonight and some evening calls that will hopefully not keep me up too late. If all goes as planned, I'll not only hit a special pool tomorrow morning for my 250th pool, I'll get an opportunity to swim a special workout (*or part of one*).

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