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Of Swimming Bondage

'Twas good to bonk

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by , November 7th, 2017 at 09:33 PM (41 Views)
I've never been as happy to bonk in a workout as I was this Sunday. While I probably should be sad and realize this showed how out-of-shape I am, I took the positive view that it indicated I am finally able to work hard enough over the course of a week to be good and truly tired.

On Sunday morning, I had gone to the JCC and done an aerobic version of my 2 mile treadmill version, as well as the stretch cord portion of my shoulder PT routine. I went back in the afternoon, with the aim of attempting my 3 x 300 test set followed by a USRPT set of IM 25s. I swam well through the same 1,750 warmup as I had done on Saturday (http://forums.usms.org/entry.php?412...00-IM-test-set!) and then launched into 3 x 300 on 4:00, aiming to hold a consistent, 'best average' pace across the set. The data below shows prior SCY performances:

  • 12-13-13 - 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++


... but I knew I'd be nowhere near those times. I didn't feel too bad on the first one (even though it was slow compared to the above) and then just fell apart from there:

  • 11-05-17 - 3:31, 3:35, 3:44


Needless to say, I was limping into the wall on that last one and traded my set of USRPT 25s for a long set of UHT - Ultra Hot Tub

Monday is now my ideal rest day and I really enjoyed doing nothing other than a dog walk and my ~30 minute gentle yoga + meditation routine. I was back at the pool this morning for a long workout, the main set being the 'Hackett 200' set done as IMs:

Warmup sets (1,650 set)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:40, back descend swim
  • 4 x 100: on 1:50, IM kick descend on back
  • 16 x 25: on 0:30, odds easy free, evens fast IM order
  • 1 x 50: easy w/snorkel



Hackett 200 Test Set (2,000)


  • 16 x 50: on 0:45, every 4th one at target 200 race pace IM order (remainder easy free w/snorkel)
  • 1 x 50: on 1:30, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)


  • 12 x 50: on 0:50, every 3rd one at target 200 race pace IM order (remainder easy free w/snorkel)
  • 1 x 50: on 1:20, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)


  • 8 x 50: on 0:55, every 2nd one at target 200 race pace IM order (remainder easy free w/snorkel)
  • 1 x 50: on 1:20, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)


  • 4 x 50: on 1:00, at target 200 race pace IM order
  • 4 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50


TOTAL: 4,000 SCY



Comments:
  • I didn't bring my dive slate and so didn't write down the times, but was roughly:
    • Fly - started at 0:34 and pretty much dropped a second each round, ending up at 0:31 on the last roung
    • Back - 0:34 -> 0:32+
    • Breast - 0:39 -> 0:37
    • Free - pretty solid 0:29/0:30

  • This was a good start to the day and the week of training

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Comments

  1. flystorms's Avatar
    Nice job. It's tough getting back to it, but having the feeling of going to the max helps, I'm sure. Keep at it and you'll be back!
  2. pwb's Avatar
    Quote Originally Posted by flystorms
    Nice job. It's tough getting back to it, but having the feeling of going to the max helps, I'm sure. Keep at it and you'll be back!
    Thanks, Kari. We all go through this as Masters swimmers when life or injuries get in the way, but it gets more and more humbling/challenging to 'come back' as I get older and older. I appreciate the support!