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Of Swimming Bondage

Ending the first week of '18 with a 400 IM

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by , January 7th, 2018 at 09:50 PM (21 Views)
I dove in deeply into my new company and job this week. It was a whirlwind, but very fun and engaging. I've got to work on a new workout schedule now that I'm working from an office each day and not traveling as much - a very good 'problem' to have, but one that will take a few weeks to get into a routine. Here's how the week flowed, training-wise:
  • Monday, Jan 1st - went indoor skydiving at iFly. A pricey blast.
  • Tuesday, Jan 2nd - ran 2.5 miles and did my shoulder PT
  • Wednesday, Jan 3rd - swam 3,250 SCY - warmup and then a broken mile set
  • Thursday, Jan 3rd - repeat of Tuesday
  • Friday, Jan 4th - swam 3,000 SCY - warmup followed by 4 x 400 on 5:00, descend within each 400 and across the set
  • Saturday, Jan 5th - swam a 3,000 SCY, IM-centric workout


... which brings us to today and a repeat of my 400 IM test set:

Warmup sets (1,750 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim w/snorkel
  • 1 x 400: on 6:30, dolphin-flutter kick w/board, 5:50+
  • 6 x 50: on 0:55, #1 and #6 cruise/drill, #2 to #5 reverse IM order build
  • 8 x 25: on 0:30, odds easy, evens fast IM order
  • 1 x 50: easy


400 IM Test Set (2,050 set / 3,800 total)

  • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
    • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
    • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
    • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
    • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
    • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
    • 12/30/14 - SCY - 30, 31, 37, 28
    • 02/12/15 - SCY - 31+, 30+, 36, 27+
    • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
    • 02/08/16 - SCY - 31+, 32+, 37, 29
    • 11/04/17 - SCY - 31, 35, 39, 29
    • 11/11/17 - SCY - 31, 33, 37+, 28
    • 12/03/17 - SCY - 32+, 33, 38, 29
    • 12/24/17 - SCY - 31, 31+, 37, 28


    • 12/24/17 - SCY - 33, 31+, 38, 29


  • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
  • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
    • SCY target would be to descend from 1:14+ to 1:02+
    • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
    • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
    • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
    • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
    • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
    • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
    • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
    • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
    • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
    • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
    • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06
    • 12/24/17 - SCY - 1:15+, 1:12+, 1:08, 1:05
    • 01/06/18 - SCY - 1:16, 1:13, 1:10, 1:07

  • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
  • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
    • 10/10/13 - SCY - 2:28, 2:13+
    • 10/17/13 - SCY - 2:26, 2:15
    • 03/04/14 - SCY - 2:24, 2:22
    • 03/15/14 - SCY - 2:27, 2:15
    • 12/30/14 - SCY - 2:30, 2:18
    • 02/12/15 - SCY - 2:31, 2:17
    • 01/18/16 - SCY - 2:35, 2:17
    • 02/08/16 - SCY - 2:36, 2:17
    • 11/04/17 - SCY -2:40, 2:26
    • 11/11/17 - SCY -2:33, 2:23+
    • 12/03/17 - SCY - 2:36, 2:23
    • 12/24/17 - SCY - 2:32, 2:20+
    • 01/06/18 - SCY - 2:37, 2:23+

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
  • 1 x 400: IM on 5:20, hard
    • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
    • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
    • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
    • 03/15/14 - SCY from push - 4:40
    • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
    • 02/12/15 - SCY - 4:47
    • 02/08/16 - SCY - 4:46
    • 11/04/17 - SCY from push - 4:56
    • 11/11/17 - SCY from push - 4:53
    • 12/03/17 - SCY from push - 4:51


    • 12/24/17 - SCY from push - 4:46
    • 01/07/18 - SCY from push - 4:53


  • 3 x 50: active recovery w/snorkel on 0:45, 0:50


TOTAL: 3,800 SCY

Comments:
  • I was feeling pretty tired in the workout, but happy that I pushed through this.
  • Monday is going to be my new 'off-day' and I'm also going to try, try, try to get back into daily blogging (when I workout).

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