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Of Swimming Bondage

Solid 3 x 3 Breathe x 2

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As I noted to Wookiee's comment on yesterday's blog post, I am going to do most of my swim workouts each week as that 1,500 workout from this past week. The exceptions to that will be three-fold:
  • When I drop into a Masters workout or have the opportunity to train with a partner in my pool,
  • Once a week when I do one of my test set workouts (as below), and
  • When the only time I have to swim or the only energy I have to swim is a short and easy 1K


Today my first dryland effort consisted of a few of the pre-hab stretch cord exercises ahead of my swim followed by a massive set of:
  • 10 pressouts from the pool
  • 5 squats (I could probably have gone to 7, maybe 8)
  • 5 pushups (this was max effort, I might have gotten 1 more in)


My pool workout was my 3 x 300 test set for the week where my main focus was on doing the 300s breathing every two and trying to increase my kick intensity on #2 and #3.

Warmup sets (1,700 set):


  • 1 x 400: IM kick-drill
  • 4 x 100: on 1:30, gentle descend swim w/snorkel (1:19, 1:16, 1:13, 1:10+)
  • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
  • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:34, 0:35, 0:40, 0:32)
  • 3 x 50: on whatever, dive and go fast free through the turn, then easy
  • 1 x 50: float w/snorkel


3 x 300 Test Set (1,050 set / 2,750 total)

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
  • 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) best non-tech suit performance
  • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
  • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
  • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
  • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
  • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
  • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
  • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
  • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
  • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
  • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
  • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
  • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
  • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
  • 05-06-14: 3:37, 3:39, 3:38
  • 06-03-14: 3:30, 3:28+, 3:28 (Speedo endurance jammers)
  • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
  • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
  • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed jammer)


1 x 100: easy w/snorkel
"Dryland" work - 10 pool pressouts, 5 squats, 5 pushups
1 x 50: easy w/snorkel

TOTAL: 2,750 SCM

Commentary:
  • That was a pretty respectable effort, on par with where I've been the last few years at this time of the year. On the first one, I really just focused on the breathing pattern and was probably doing a light 2 beat kick. I increased both the kick intensity and my stroke rate/count on #2 and #3.
  • Breathing every two for me is an odd experience. On the positive side, I really do feel more powerful when doing it and, when I can drive my legs, I feel very powerful. On the negative side, I feel out of balance by the end of a 25. I don't know how I'm going to be able to do this long course, but I'll have to figure it out.

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Tags: test 3 x 300
Categories
Swim Workouts

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