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Of Swimming Bondage

18 hours and the 3 x 3

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by , December 3rd, 2016 at 11:52 AM (33 Views)
After a long and late company dinner event on Thursday night in NJ, I opted for sleep on Friday morning and just some light yoga before what turned out to be roughly an 18 hour workday. I managed to squeeze in 7 hours of sleep last night and wasn't sure how well I'd do this morning on my 3 x 300 test set, but the result was pretty good, a slight improvement over two weeks ago:

Warmup Sets (1,800 set)

  • 1 x 400: IM, kick-drill by 25s
  • 4 x 100: on 1:20, free swim, descend, start w/snorkel, buoy and paddles and drop one piece of equipment after each one (1:11->1:05)
  • 4 x 100: on 1:40, IM kick w/board, descend (1:35 -> 1:26)
  • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order (0:31, 0:32+, 0:37, 0:29+)
  • 4 x 25: on 0:35, w/paddles & snorkel, going 5-6-7-8 AFAP strokes off the wall
  • 3 x 50: on 0:45, trying to hold 0:30s, and was 0:30, 0:30, 0:29
  • 1 x 50: easy w/snorkel


3 x 300 Test Set (1,200 set / 3,000 total)


  • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
    • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
    • 02-27-14 - 3:16, 3:12, 3:10+
    • 05-21-14 - 3:14+, 3:10, 3:06
    • 01-04-16 - 3:16, 3:15, 3:14
    • 01-20-16 - 3:11+, 3:09, 3:06
    • 02-03-16 - 3:09, 3:09, 3:11
    • 11-20-16 - 3:09, 3:10+, 3:09
    • 12-03-16 - 3:08+, 3:09, 3:08++

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


TOTAL: 3,000 SCY

Comments:


  • On Wisconsin!

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Swim Workouts

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