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Of Swimming Bondage

Hot & shallow 400 IM test set

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by , December 30th, 2014 at 05:31 PM (77 Views)
I am not "whining on the Scottsdale yacht" because my home city truly is a gem of a town when it comes to aquatics. However, their delayed deck re-construction at Cactus threw my workout plans in a bit of a tizzy the last two days. Cactus has been closed the entire month of December for deck re-surfacing and was supposed to re-open yesterday, Monday. As I'm trying to step back up my training, I had this wonderful plan to hit the 5:30am yoga class and then swing through Cactus for a quick ~2K sprint-oriented workout on my way back home. With Cactus re-opening, as of yesterday, delayed until today, I had to scrap the swim.

"No worries," I thought, "That was just a bonus swim that I can make up later in the week."

Which is all true.

But then, last night, we got an email for our kids' team that the Cactus re-opening was now delayed until this Friday, due to the pool heaters not being turned on soon enough to get it back to a reasonable swim temperature. I gave my daughter, a lifeguard at Cactus, hell for this lapse in judgement, but she pleaded like a war criminal, "I was just following orders."

While my dreams of a brisk morning swim in the sub-freezing outdoor temperatures at the newly-christened-decked-out Cactus were shot due to this, a late morning coffee interview in Old Town Scottsdale put me a few minutes away from the lovely, if a bit too shallow and too hot El Dorado Aquatic Center, where I managed to perform ahead of expectations on my 400 IM test set.

Warmup sets (1,775 set)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:30, free descend swim (1:09 -> 1:02+)
  • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back (1:28 -> 1:22)
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 0:31, 0:32, 0:37, 0:29

  • 8 x 25: 4 on 0:30, 4 on 0:35, going 5-6-7-8 AFAP strokes off the wall then cruise twice thru, wore Zoomers and agility paddles
  • 1 x 75: easy to get to the side of the pool with the digital clock


400 IM Test Set (2,225 set / 4,000 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
    • 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
    • 07/27/14 - 0:35, 0:35, 0:42, 0:32
    • 12/30/14 - SCY - 30, 31, 37, 28

  • 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
    • 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+
    • 07/27/14 - 1:20, 1:16, 1:14, 1:11
    • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04

  • 1 x 50: easy on 1:00
  • 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., 2:20 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
    • 07/27/14 - 2:45, 2:31
    • 12/30/14 - SCY - 2:30, 2:18

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
  • 1 x 400: IM on 5:20, hard
    • 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
    • 07/27/14 - skipped it
    • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)

  • 7 x 50: active recovery, starting on 0:40 and adding 0:05 to each
  • 1 x 25: float to the other side of the pool



TOTAL: 4,000 SCY

Commentary:


  • I far exceeded my expectations.
  • I'm pretty happy with the power I feel like I'm generating from my legs and pretty sure it's due to my more regular yoga attendance.

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Comments

  1. aztimm's Avatar
    I really don't understand why they keep the temp at Eldorado so warm. Yea they do charge more in the winter months (for non-residents at least), but it must cost them a fortune to keep the water in the mid-80s.

    In the mornings at least, they have lanes go pretty much the whole pool. When I've swum there, I like to go toward the diving boards. There's 1 lane where you can still see the flags, but has deeper water. But I think they take out some of those lines around 8-9am.

    Are you joining us on Saturday for the 100 x 100s?
  2. StewartACarroll's Avatar
    Really nice workout. Whatever you did over Christmas you need to continue doing it.
  3. Jazz Hands's Avatar
    What do you think is the link between yoga and kicking? I've been finding that my (really really slow) kick feels more powerful when I do hip flexor stretching, so I'm very curious about this lately.