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Of Swimming Bondage

Building the base

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by , January 21st, 2018 at 10:28 PM (115 Views)
I was not good (again) about trying to get back on the daily blog, but I had another great week of training, bumping up the run mileage about 5%, maintaining the overall swim volume right at 15K (15,150 to be exact), and, most importantly, finishing with a strong performance on Sunday vs. the fried performance I had done a week ago.

On Tuesday night, after resting my legs for 48 hours, I went over to MMR with my daughter (who had her workout there) and knocked out my 400 kick for time for the MEMO postal event (http://www.memoswimteam.com/400-kick-for-time.html). I was pleased with the 5:39.8 that I went, better than last year, but not as good as '15 when I was unofficially 5:30 low, and '14 when I was 5:38.25. After the swim, I jumped on the treadmill for an aerobic run/walk of 2.85 miles and then finished the night off with a mixture of stretch cord and weighted shoulder PT exercises.

For Wednesday morning's swim, I ripped the main set my daughter had done the night before and modified it, going 3500 yards in total with this gem accounting for most of it, done straight through on intervals:
  • 6 x 150: on 2:00, free swim, descend #1-#3 with snorkel and then hold #4 to #6 swim
  • 6 x 125: on 1:45, going 25 stroke - 100 free, rotating fly, back, breast twice through
  • 6 x 100: on 1:45, IM kick, odds w/board, evens on back
  • 6 x 75: on 1:15, going 25 stroke - 50 free, rotating fly, back, breast twice through
  • 6 x 50: on 0:45, free aiming to hold 0:31 pace
  • 6 x 25: on 0:30, 2 each stroke fly, back, breast fast


On Thursday, I had an evening school event with said daughter and so did a quick 1.66 miles on the treadmill and some more weighted shoulder PT exercises that morning.

Friday morning had me back in the pool for another 3,500 that featured 11 x 150 on 2:00 (a broken 1650) where I was pretty solid 1:38s on most, saw 3 1:39s, 2 1:37s and pushed the last one as hard as I could to a 1:36.

Yesterday afternoon, Saturday, I did a 1.31 treadmill run/walk before getting in a 3000 yard swim that, after the warmup, was sprint-centric. The main set was:
  • 4 rounds of 8 x 25 - 1 x 50
    • 25s were stroke order by round, aiming for target 400 IM pace on 0:35 for all strokes except breast which was 0:40
    • I was solid 14s on the fly, 15s on the back, 17s on the breast and 13-14s on the free
    • The 50 was easy breast kick w/snorkel

  • Immediately after that, I did 3 x 50 active recover on 0:45, 0:50, 1:30 and then went a fast 100 IM, where I was 1:04+ (which is almost my target 400 IM pace)


Which brings us to Sunday and a repeat of my 400 IM test set workout. I was not Mr. Bonk-Man and my strokes felt pretty good throughout:

Warmup sets (1,450 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim w/snorkel (1:11, 1:08, 1:06, 1:02)
  • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back
  • 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
    • 01/21/18 - SCY - 32+, 33, 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
    • 01/14/18 - SCY - 1:17, 1:16, 1:14, 1:13
    • 01/14/18 - SCY - 1:18, 1:15, 1:10, 1:04

  • 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
    • 01/14/18 - SCY - 2:35, 2:21

  • 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+
    • 01/14/18 - SCY from push - 4:51

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


TOTAL: 3,500 SCY

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Tags: 400 im test
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Swim Workouts

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