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Of Swimming Bondage

Another beautiful bonk

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by , November 9th, 2017 at 11:29 PM (28 Views)
On Wednesday, I was out of the pool as planned, but did my full shoulder PT routine and an aerobic 2.37 mile (every tenth counts!) run on the treadmill. I was back at the JCC today and did my Broken Mile test set, for the first time in yards in over a year (last one here http://forums.usms.org/entry.php?395...Pistol-Fartlek ). I started off feeling great and then bonked on the last round, but it was another beautiful bonk where I felt happy to run out of gas:

Warmup sets (1,750 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:40, back descend swim (1:17, 1:16, 1:15, 1:12+)
  • 4 x 100: on 1:50, IM kick descend, odds w/board, evens on back (1:28, 1:27, 1:24, 1:24)
  • 6 x 50: on 0:55, #1 and #6 cruise/drill w/snorkel, #2 to #5 strong IM order (0:32, 0:34, 0:38, 0:30+)
  • 8 x 25: on 0:30, odds easy free, evens fast IM order
  • 1 x 50: easy w/snorkel


Broken Mile (1,650 set / 3,400 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++)
  • 11-09-17 - SCY - 31+, 31, 31, 32, 31+, 31, 32, 31+, 31, 32, 33, 33

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+
  • 11-09-17 - SCY - 1:04, 1:04+, 1:04, 1:05, 1:06, 1:06

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+
  • 11-09-17 - SCY - 1:39, 1:37, 1:42



Cool-down (200 set / 3,600 total)
  • 4 x 50: active recovery w/snorkel on 0:45, 0:50, 0:55
  • 10:00 hot tub


TOTAL: 3,600 SCY

Comments:
  • Particularly on the second 150, I felt moments where my stroke finally felt like it was clicking, totally in a flow moment. It was fleeting, but I felt it and I want it back. That feeling of being completely connected to the water and POWERFUL, but in synch is one of my greatest highs.

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Tags: broken mile
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Swim Workouts

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