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Of Swimming Bondage

Speed seepage

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by , March 20th, 2012 at 10:57 PM (69 Views)
I didn't have the freakishly low heart rate like the last time I did my 8 x 100 "Salo pulse plot" test set, but some speed is finally starting to seep back into my workouts:

  • Warmup sets:
    • 1 x 400: 100 fr, 200 IM k/d, 100 fr
    • 4 x 100: on 1:40, gentle descend
      • 09/06/10 - 1:20, 1:17, 1:12, 1:09+
      • 10/06/10 - 1:17, 1:14, 1:12, 1:07
      • 05/13/11 - 1:13, 1:10, 1:08, 1:05
      • 06/10/11 - 1:16, 1:13, 1:08, 1:07
      • 08/06/11 - 1:15, 1:12, 1:09, 1:07-
      • 09/03/11 - 1:16, 1:13, 1:11, 1:09
      • 10/01/11 - 1:16, 1:15, 1:12, 1:08+
      • 11/01/11 - 1:17 down to 1:13
      • 12/01/11 - 1:15, 1:11, 1:08, 1:05
      • 02/21/12 -- used buoy and paddles and didn't push too hard (1:21 -> 1:15)
      • 03/20/12 - 1:19, 1:16, 1:13, 1:10+

    • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
      • 09/06/10 - 1:36 to 1:31
      • 10/06/10 - 1:38 to 1:30
      • 05/13/11 - 1:37, 1:33, 1:31, 1:29
      • 06/10/11 - 1:37, 1:34, 1:33, 1:32
      • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
      • 09/03/11 - 1:39, 1:41, 1:35, 1:35
        • Did IM kick dds w/board, evens on back no board

      • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
        • IM kick, odds w/board, evens on back no board

      • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)

    • 6 x 50: on 1:00
      • #1 & #6 easy free
      • #2 to #5, IM order build, was 0:34+, 0:35, 0:40, 0:32

    • 4 x 25: on 0:40, 5-6-7-8 strokes free AFAP off wall by 25
    • 1 x 100: easy, ended up being on about 2:40

  • Salo Test Set #2: Pulse Chart
    • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
    • Aim was to go 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70%
    • 09/06/10 - 1:12, 1:08, 1:04+, 1:02-, 1:02-, 1:05, 1:07+, 1:09+
    • 10/06/10 - 1:10, 1:06, 1:04, 1:02, 1:02, 1:06, 1:07, 1:08
    • 05/13/11 - 1:10, 1:05, 1:04, 1:02, 1:03, 1:05, 1:07, 1:09
    • 06/10/11 - 1:08, 1:05, 1:04, 1:03, 1:04, 1:06, 1:07, 1:08
    • 08/06/11 - 1:10, 1:06, 1:05, 1:02+, 1:01+, 1:06, 1:07, 1:09
    • 09/03/11 - 1:13, 1:09+, 1:07, 1:04+, 1:04-, 1:07+, 1:09-, 1:11
    • 10/01/11 - 1:10, 1:09., 1:05, 1:03, 1:03, 1:06+, 1:07+, 1:12
    • 11/01/11 - 1:13, 1:09, 1:07+, 1:03+, 1:03, 1:07, 1:09+, 1:10-
    • 12/01/11 - 1:09+, 1:05, 1:05, 1:01+, 1:02+, 1:04+, 1:06+, 1:08
    • 02/21/12 - 1:11, 1:10, 1:07, 1:05, 1:04+, 1:06, 1:08, 1:10
    • 03/20/12 - 1:10, 1:06+, 1:04, 1:02, 1:02, 1:05+, 1:06, 1:08+
    • Pulse plot below
    • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

  • 6 x 50: active recovery, 2 each on 0:40, 0:45, 0:50
  • 2 rounds (fly on rd1, back rd 2) of:
    • 4 x 25: on 0:30, drill stroke
    • 3 x 50: on 1:00, kick stroke descend
    • 2 x 75: on 1:30, cruise going stroke swim, free swim, stroke drill by 25s
    • 1 x 100: on 2:00, IM fast
      • 1:12+ first round
      • 1:11 second round


  • 4 x 50: on 0:45, 0:50, 0:55, active recovery

TOTAL: 4,000 SCM


Commentary:

  • I finally got back to max speed that was closer to my best performance on this set, so I am pretty happy with the speed. I was kind of hoping I'd keep the very low heart rate from last month, but that wasn't to be today.
  • The pulse plot below compares my best ever performance from a speed & heart-rate standpoint (last summer a little before my taper meet) with the last 2 months:

  • I wonder if the increase in quality efforts over the last couple of weeks has created a little training fatigue?
  • I'll do this set again in 4 weeks, a time that will put me just about the same time ahead of Greensboro as I was for my LCM taper meet.

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