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Of Swimming Bondage

3 x 300 test set

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by , March 26th, 2012 at 09:26 PM (100 Views)
I didn't know what to expect today as I often feel sluggish after a deep tissue massage. Judging by my IM & breaststroke times, I was, but I performed pretty well on my freestyle test set, on par with the best I've ever done on this without any sort of tech-suit advantage:

  • Warmup sets (1700): straight thru after 0:30 rest after 1st 400
    • 1 x 400: 100 fr, 300 IM k/d/d


    • 4 x 100: on 1:40, descend free swim (1:17, 1:13, 1:10, 1:06)
    • 4 x 100: on 2:00, kick, dolphin/flutter by 25s
      • 1:34 to 1:29 (better than recently)

    • 6 x 50: #1 & #6 easy free, #2 to #5 build IM
      • 33, 36, 40, 31+

    • 4 x 25: on 0:45, free, 5-6-7-8 strokes fast, w/Zoomers and paddles
    • 1 x 100: easy on about 2:30

  • TEST SET 3 x 300: free on 4:30, fast pace aiming to even split as much as possible
    • Aim to determine your 100 aerobic workout pace
    • 08-07-09: 3:36, 3:34+, 3:33
    • 09-01-09: 3:27, 3:25+, 3:26
      • best non-tech suit performance

    • 11-16-09: 3:47, 3:49, 3:51
    • 12-08-09: 3:31, 3:32, 3:30
    • 01-10-10: 3:32, 3:30, 3:31
    • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
    • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
    • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
    • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
    • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
    • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
    • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
    • 09-07-11: 3:41, 3:37, 3:37
    • 10-07-11: 3:42, 3:39, 3:36
    • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
    • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
    • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
    • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
    • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
    • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers)

  • 6 x 50: active recovery pull, 2 each on 0:45, 0:50, 0:55
  • 2 x 4 x 100:
    • Round #1: #1 to #3 IM descend on 1:45 (1:22, 1:18, 1:16), #4 easy pull
    • Round #2: #1 to #3 breast descend on 2:00 (1:30, 1:28, 1:26), #4 easy pull

  • Then I was going to do 8 x 25, diving the odds fast IM order, but my calf seized on the 1st dive so I just floated a 50 and called in a day

TOTAL: 3,750 SCM

Commentary:

  • The great thing about the consistency of this set -- when I swim well -- is the confidence it builds. My best ever performance was about 5 weeks out from my best ever Masters meet, the Rowdy Gaines meet in the Fall of '09. I am feeling completely on target for some fast swimming in Greensboro.
  • I'm loving the competition that's showing up in Greensboro: it will make for fun racing and, as always, a chance to see people I haven't seen in a year, or, in at least one case, about 25 years!
  • My sisters and Dad are all signed up for Greensboro, so we'll have our family relays happening for Brundage Swim Masters. We've got the t-shirts made ... I just need to get some caps made up quickly!
  • I'm working on lining up pool time while I'm in Montreal later this week. I've got one Masters workout that I should be able to hit at McGill and then a couple of other pools where I should be at least be able to get in for some open lap swimming. In a dreamworld, I'd get three pool workouts in while I'm there, but I'm setting my goal at two as the clear priority is my daughter's swimming.
  • If there are any Old Breaststrokers reading this, make sure you're up at 6am on Friday to swim with me at the McGill Masters (http://www.mcgill.ca/athletics/recre...s/mastersswim/) as your competition in Greensboro looks even tougher than mine; you can't afford three days out of the water at your age

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Comments

  1. tjrpatt's Avatar
    those are the two other names in your USMS team. Enjoy Montreal. I hear that it has a more European feel.
  2. Jazz Hands's Avatar
    Nice times on the test set. I'll be watching your 500 at Greensboro for sure, assuming I wake up in time.
  3. jaadams1's Avatar
    You couldn't convince your sisters to sign up for even a 50 Free? Or will the relays be plenty for them?

    Good luck, and of all the 100% family relays, I hope you guys get 1st place!
  4. slow's Avatar
    Your list of pools will continue to grow...haha!
  5. Speedo's Avatar
    Wow- really looking forward to seeing your swims in Greensboro. You've really been training well for some time now. Will you be giving us a glimpse of the BSM outfit/gear prior to Greensboro or will the paparazzi need to be involved?