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Of Swimming Bondage

Exceeding low expectations

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by , June 28th, 2014 at 04:21 PM (83 Views)
After feeling like a blob in the water last night, I wasn't expecting much from my attempt at my 400 IM test set this morning. Performance relative to expectations was off the chart; performance relative to past efforts was pretty darn good, as well.

Warmup sets (1,750 set)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:30, free descend swim w/snorkel (1:21, 1:19, 1:15, 1:11)
  • 4 x 100: on 2:00, IM kick descend, odds w/board, evens on back (1:42, 1:39, 1:37, 1:36+)
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 0:34+, 0:37, 0:42, 0:32+ vs. June 1st effort of 0:39, 0:40, 0:44, 0:32+

  • Small break to make and shoot another shot of espresso
  • 6 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise for the first 5, then all fast on #6; wore Zoomers
  • 1 x 100: easy


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


  • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
    • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
    • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
    • 09/17/13 - 35+, 35, 42, 33
    • 09/23/13 - 33, 35, 40+, 31+ (much better!)
    • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
    • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
    • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
    • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
    • 10/30/13 - 33, 34, 40+++/41---, 31-
    • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
    • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
    • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
    • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
    • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
    • 06/27/14 - 0:34, 0:35, 0:42, 0:32

  • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
    • SCM target would be to descend from 1:22 to 1:10
    • SCY target would be to descend from 1:14+ to 1:02+
    • 09/17/13 - 1:23, 1:22, 1:19, 1:14
    • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
    • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
    • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
    • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
    • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
    • 10/30/13 - 1:21, 1:18, 1:14, 1:12
    • 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++
    • 04/01/14 - 1:21, 1:19, 1:14, 1:13
    • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
    • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
    • 06/27/14 - 1:20, 1:18, 1:14, 1:11+

  • Masters Minute during which I did an easy 50 kick
  • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
    • 09/17/13 - 2:49, 2:38
    • 09/23/13 - 2:49, 2:33
    • 10/06/13 - 2:45, 2:33
    • 10/10/13 - SCY - 2:28, 2:13+
    • 10/17/13 - SCY - 2:26, 2:15
    • 10/27/13 - 2:43, 2:32
    • 10/30/13 - 2:41, 2:30+
    • 03/04/14 - SCY - 2:24, 2:22
    • 03/15/14 - SCY - 2:27, 2:15
    • 04/01/14 - 2:47, 2:36
    • 04/14/14 - 2:48, 2:30
    • 06/01/14 - 2:43, 2:32
    • 06/27/14 - 2:43+, 2:31

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
  • 1 x 400: IM on 6:00, AFAP, from blocks
    • 09/17/13 - 5:36 (ugh-o-rama)
    • 09/23/13 - 5:15
    • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
    • 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)
    • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
    • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
    • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
    • 03/15/14 - SCY from push - 4:40
    • 04/01/14 - 5:21 (no splits)
    • 04/14/14 - skipped it
    • 06/01/14 - 5:13 (from dive)
    • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set

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


TOTAL: 3,800 SCM

Commentary:
  • I guess all of the longer stuff and harder stuff I've been doing when I train with Peter is starting to pay off - my speed wasn't anything particularly great today, but the 400 straight at the end was really solid. I think the fastest I have ever gone on a 400 IM in workout is 5:04.
  • My summer work schedule has changed significantly and this will have benefits for my swimming:
    • My trip to India has been pushed off from early July to early September, due to a greater need for me to be at some key client meetings stateside in July.
    • What this means for my swimming is that I'll be able to train more consistently this summer and be able to race more.

  • Here's the revised racing plan:
    • July 5th & 6th - I've entered the 200 & 400 IM and the 1500 at the Arizona USAS Senior State Championship at ASU. I think I should be able to swim each of these events.
    • July 12th & 13th - I've entered a full boat of 8 events at the Swim Devil Masters Heat-stroker meet at Cactus (https://www.clubassistant.com/club/m...1044&smid=5801). We're already up to 31 entries, so this will be a huge meet compared to the recent one at Flagstaff. I might not get to swim everything as #3 daughter has her regional meet down at Kino/Mesa the same days. Fortunately, the Masters meet is an AM session and her meet is a mid-day session, so I'll get to race something.
    • July 26th & 27th - I've entered events on both days of our AZ State Meet in Tucson. If I can keep my training up, I'll go ahead and taper and shave for this. I'm still not sure if I can be there for both days, so have entered events on each day that will make me happy should I only get to one day of the meet.

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Comments

  1. StewartACarroll's Avatar
    I was half asleep when I read your workout today and it took me about 2minutes to remember you swim SCM and I could not get my head around how your swim was your fastest time when it was slower than others on the list really nice job and I agree that your endurance work is starting to pay off.