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Of Swimming Bondage

OW Sprinter and the weekly 4IM Test Set

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by , October 23rd, 2016 at 09:14 PM (25 Views)
It was a picture perfect morning - sky, water, air and companions - out at Lake Pleasant for our AZ State Masters Open Water Championships -



This is the third year we've done this and, while we're not getting huge numbers, the participation has increased each year. I really couldn't have asked for better conditions - once you got away from the shore where the dirt was dredged up by people walking in, the water was clear and a perfect 72-73 degrees. There were three distances - 1500 (called the Sprint), 3000 and 4500. Since I almost never get to call myself a sprinter and since I was not in great shape when I entered this event, I was in the 1500 distance.

I really liked that today's course was one, long 1500 meter loop. The waves were sent off in reverse distance order, 2 minutes between waves. For those of us in the lead of the sprint wave, that had both a benefit and a detraction. On the positive side, there was a line of people as far as we could see on every stretch of the course ahead of us: sighting was super-easy. On the downside, I had a good race going with a mid-20-something guy for about the first ~250/300 and last ~250/300 yards when I could see him, but I completely lost track of him during the middle part of the race when we were passing the mid & distance waves. It was great seeing him as I rounded the last buoy as it really motivated me to sprint to the finish. I managed to hold him off and win overall by a couple of seconds.

After the swim and an early lunch with some of the guys from the race, I hit the JCC and notched 2.2 miles on the treadmill. I followed that with a steam and called it a day.

I would have liked to have swim a bit more volume this week (I was about 1,200 shy of my 20K goal), but I think the quality and intensity of my training was better than the week before. I did my 400 IM test set yesterday and, while the drops weren't dramatic, all of my strokes are feeling better and stronger:

Warmup sets (1,250)

  • 1 x 300: IM, kick-drill-drill by 25
  • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s on every single one
  • 8 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
  • 8 x 25: on 0:35, odds easy, evens strong IM order
  • 4 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
  • 1 x 50: easy


400 IM Test Set (2,050 set / 3,300 total)


  • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
    • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
    • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
    • 09/17/13 - 35+, 35, 42, 33
    • 09/23/13 - 33, 35, 40+, 31+ (much better!)
    • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
    • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
    • 10/30/13 - 33, 34, 40+++/41---, 31-
    • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
    • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
    • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
    • 06/27/14 - 0:34, 0:35, 0:42, 0:32
    • 07/27/14 - 0:35, 0:35, 0:42, 0:32
    • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
    • 06/12/16 - 0:34, 0:36, 0:41, 0:33
    • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
    • 10/09/16 - pretty much the same as 10/02
    • 10/16/16 - 0:35, 0:36, 0:43, 0:33
    • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33

  • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
    • SCM target would be to descend from 1:22 to 1:10
    • SCY target would be to descend from 1:14+ to 1:02+
    • 09/17/13 - 1:23, 1:22, 1:19, 1:14
    • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
    • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
    • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
    • 10/30/13 - 1:21, 1:18, 1:14, 1:12
    • 04/01/14 - 1:21, 1:19, 1:14, 1:13
    • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
    • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
    • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
    • 07/27/14 - 1:20, 1:16, 1:14, 1:11
    • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
    • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
    • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
    • 10/09/16 - pretty much the same as 10/02
    • 10/16/16 - 1:26, 1:22, 1:18, 1:16
    • 10/22/16 - 1:24, 1:19, 1:16, 1:13+

  • Masters' Two Minutes and an easy 50
  • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
    • 09/17/13 - 2:49, 2:38
    • 09/23/13 - 2:49, 2:33
    • 10/06/13 - 2:45, 2:33
    • 10/27/13 - 2:43, 2:32
    • 10/30/13 - 2:41, 2:30+
    • 04/01/14 - 2:47, 2:36
    • 04/14/14 - 2:48, 2:30
    • 06/01/14 - 2:43, 2:32
    • 06/27/14 - 2:43+, 2:31
    • 07/27/14 - 2:45, 2:31
    • 05/21/16 - 2:47, 2:35
    • 06/12/16 - 2:45, 2:30
    • 10/02/16 - 2:48, 2:37
    • 10/09/16 - 2:50, 2:36
    • 10/16/16 - 2:52, 2:36
    • 10/22/16 - 2:54, 2:35

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
  • 1 x 400: IM on 6:00, AFAP, from blocks
    • 09/17/13 - 5:36 (ugh-o-rama)
    • 09/23/13 - 5:15
    • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
    • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
    • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
    • 04/01/14 - 5:21 (no splits)
    • 04/14/14 - skipped it
    • 06/01/14 - 5:13 (from dive)
    • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
    • 07/27/14 - skipped it
    • 05/21/16 - 5:21+ (from dive)
    • 06/12/16 - 5:13+ (from dive)
    • 10/02/16 - 5:18 (from dive)
    • 10/09/16 - 5:18+ (from dive)
    • 10/16/16 - 5:19 (from dive)
    • 10/22/16 - 5:17 (from dive)

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30

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Comments

  1. Sojerz's Avatar
    Seems and looks like a great spot for an OW race. Are the water levels down from drought?

    Way to go in the 1500.
  2. pwb's Avatar
    Quote Originally Posted by Sojerz
    Seems and looks like a great spot for an OW race. Are the water levels down from drought?.
    I am not sure why the water levels are so low. Virtually all of our lakes are dammed and one of the other swimmers said that just a few weeks ago, the water levels were much, much higher.
  3. aztimm's Avatar
    One of the biggest o/w swims I've done in AZ was my first, in Tempe Town Lake in conjunction with the Tempe Octoberfest (late Sep/early Oct). I think it was the first event actually in the lake water (some boating races had happened). If I remember correctly, they gave a pass either for the Octoberfest or something... There were at least 100 swimmers for that, maybe even more, and it was a 4k (can't remember if they had shorter distances too).
    This was before I was at my current company, so I'm guessing in 2004 or 2005.

    For your Lake Pleasant swim, I would have thought you'd do the 1500m...then turn around and do the 4500m
    Do they still allow multiple swims like that?