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Of Swimming Bondage

Bonking on Jochums

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by , June 29th, 2014 at 01:54 PM (76 Views)
After yesterday's good workout and even through the warmup today, I thought I had a shot at making the 'Jochums Revenge' set that Peter and I had tried last Sunday (http://forums.usms.org/entry.php?334...ochums-Revenge). It was still not to be, but, on the whole, this was a better effort than last week. Done with Peter by my side in SCM (except when he was kicking my ass and taking my good name to the cleaners):

Warmup sets (1,300 set)
  • 1 x 400: IM, k/d
  • 12 x 25: on 0:30, in sets of 4 as build to fast, decelerate from fast, all easy, all fast
  • 6 x 50: on 0:50, descend in sets of 3, I did these w/buoy and paddles and was 0:38 -> 0:33 on 1st 3, 0:37 -> 0:31+ on next 3
  • 3 x 100: on 1:30, steady pace swim w/snorkel
    • I was 1:09 and then 1:10+/1:11 on the next two



Jochums Revenge (3,600* set / 4,900* total)
  • Goal was 100-200-300-400-500-600-700-800 on 2:00 3:00 4:00 5:00 6:00 7:15 8:30 9:45
  • Last week, I was 1:21, 2:34, 3:48, 4:53, 6:10 (where I missed the interval), at which time I bagged the rest of the set and switched to a kick set
  • Peter and I agreed that if we missed an interval, we'd sit out for a 50 or 100 and then try to get back on pace
  • I did the 1-2-3 with my snorkel and felt smooth and solid, going 1:20, 2:30, 3:43
  • My goal was to then swim the 400 and 500 and try to make the intervals
  • The 400 felt pretty solid, but I came into the wall at 4:58
  • I got nothing going on the 500 and, candidly, gave up around the 300 mark and was 6:23
  • I skipped the first 100 of the 600, threw on my buoy and paddles, and pushed off at the 1:10 mark with Peter. I stuck with Peter (mostly) for the rest of this and thought that we'd come in right around the 7:15 interval, but we touched at 7:22 (making that 500 I pulled a bit more respectable at 6:12 or so). We agreed to go on the 7:30 interval.
  • The 700 should have been on 8:30, but I finished around 8:42 and so we went that on 9:00
  • I was pretty locked into that 1:15 pace and then went a 10:02 on the 800.


* So, my total on this set was 3,500.

Cool-down 200 w/snorkel

TOTAL: 5,000 SCM

Commentary:
  • I am determined to make this set. I don't know when I'll do it next as I'll be racing each of the next couple of weekends, but I am going to change my strategy on it by throwing on my paddles for the 500 to see if that helps me get under that interval.
  • This was a great, endurance workout, though, and I'm glad I got back into the set after sitting out the 100, even if I still couldn't quite cut the mustard on the intervals.
  • Looking ahead to this week, I think I will plan this:
    • Monday - hot yoga
    • Tuesday - some kind of IM oriented quality workout
    • Wednesday - Peter's going to bring a workout
    • Thursday - Take a run at my 8 x 100 heart rate test set
    • Friday - Just go a workout composed of my 'long form' 1,750 warmup sets
    • Saturday - Race the 400 IM
    • Sunday - Race the 200 IM and 1,500

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Comments

  1. thewookiee's Avatar
    Have you thought of starting just a little slower on the 100-200? If the first 100 is on two minutes, you can cruise a few more seconds. You can also give yourself a might more cruise on the 200 as well.

    I know you want to do the best you can, but I would think starting off a litter slower on the first 300 would help you save a bit more, until you make the set the entire way through. Once you have made it, see how fast you can hold each distance.
  2. pwb's Avatar
    Quote Originally Posted by thewookiee
    Have you thought of starting just a little slower on the 100-200? If the first 100 is on two minutes, you can cruise a few more seconds. You can also give yourself a might more cruise on the 200 as well.

    I know you want to do the best you can, but I would think starting off a litter slower on the first 300 would help you save a bit more, until you make the set the entire way through. Once you have made it, see how fast you can hold each distance.
    Honestly, I thought that was what I was doing. The 100, 200 and 300 felt smooth and easy; plus, I was doing those with the snorkel (*which is slower for me than regular swimming*) so I thought I'd be fine on the 400.

    The next time I do this, I will start without the snorkel, though, since that does take a little more effort, I believe.