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Of Swimming Bondage

Zip + Zeke = Bonk

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by , January 15th, 2018 at 12:46 AM (25 Views)
I had a great week of training and hit all of my goals:
  • 5 swimming workouts totaling 15k yards, up from 13K last week, and 12.5K the week before
  • 2 running/walking workouts, up to 5.5 miles from last week's 5 miles
  • 3 shoulder PT sessions


... but the intensity of Friday's Zipfizz and Saturday's Zekey-Twos left me bonked before I even began today's 400 IM test set. I was slow from the warmups and just couldn't muster any speed. As January and February are planned months to break myself down, this is all good ... it still hurt, though

Warmup sets (1,450 set)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim w/snorkel (1:12 all the way down to 1:11!)
  • 1 x 400: on 6:30, dolphin-flutter kick w/board, was 6:01+ today (have been as fast as 5:50+ over the last few weeks)
  • 8 x 25: on 0:30, odds easy, evens fast IM order
  • 1 x 50: easy


400 IM Test Set (2,050 set / 3,500 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
    • 01/06/18 - SCY - 33, 31+, 38, 29
    • 01/14/18 - SCY - 34, 34, 41, 31

  • 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
    • 01/14/18 - SCY - 1:17, 1:16, 1:14, 1:13

  • 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+
    • 01/14/18 - SCY - 2:41, 2:28

  • 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
    • 01/06/18 - SCY from push - 4:53
    • 01/14/18 - SCY from push - 5:01+

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


TOTAL: 3,500 SCY

Comments:
  • Really looking forward to my day of rest tomorrow

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Tags: 400 im test
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Swim Workouts

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