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Of Swimming Bondage

MEMO kick prep and a broken mile

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by , December 26th, 2017 at 07:27 PM (31 Views)
I've entered the MEMO 400 kick for time each of the last 4 years - https://www.clubassistant.com/club/c...1983&cid=75746 - and was excited to see an extension this year to January 22nd. That gives me time to practice and see if I can get my legs in better 'kick-racing' shape. I've decided to incorporate a 400 kick fast into my warmup routine, along with whatever other kicking I'll do in the workout.

As my parents were up early to catch a flight back east this morning, after seeing them off, I headed over to the JCC for an aerobic 2.5 mile run on the treadmill, my 'weight-bearing' shoulder PT exercises and then dove in for this:

Warmup sets (1,500)
  • 1 x 400: IM, kick-drill
  • 3 x 100: on 1:20, free swim w/snorkel descend
  • 4 x 50: on 0:55, dolphin-flutter kick streamlined on my back by 25s
  • 4 x 25: on 0:35, reverse IM order swim, strong, but not all out
  • 1 x 50: easy breast kick w/snorkel and band around my knees
  • 1 x 400: dolphin/flutter w/board for time, was 5:51+ (which is better than the 5:52.76 I did last year, but way slower than the 5:30 I went in 2015)
  • 1 x 50: easy breast kick w/snorkel and band around my knees


Broken Mile (1,750 set / 3,250 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 round of 3 x 50 on 0:45 and then 100 recovery

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
  • 12-05-17 - SCY - 31+, 31, 30+, 31+, 31+, 31, 32, 32, 32
  • 12-26-17 - SCY - 30+ to 31+ on all, with on errant 29+ in there; on the 'extra round,' I was 30+, 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+
  • 11-09-17 - SCY - 1:04, 1:04+, 1:04, 1:05, 1:06, 1:06
  • 12-05-17 - SCY - 1:05, 1:04+, 1:04, 1:03+, 1:05, 1:05
  • 12-26-17 - SCY - 1:03, 1:03, 1:03+, 1:02+, 1:03, 1:02


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
  • 12-05-17 - SCY - 1:37+, 1:37, 1:36+


  • 12-05-17 - SCY - 1:36, 1:36+, 1:35-



TOTAL: 3,250 SCY

Comments:
  • I was quite pleased with the entire workout. Even though I don't run very far and my PT exercises are not too intense, they usually tire me out more and my swim workouts usually suffer.


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Updated December 27th, 2017 at 01:39 AM by pwb

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