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Of Swimming Bondage

Definition of Bonk

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by , September 9th, 2015 at 05:58 PM (103 Views)
After my monster double on Labor Day, I intentionally went a lighter 1,750 SCM swim on Wednesday along with my 20 minute home yoga routine and my limited drylands work, up to 10 reps: 2 sets of:

  • 10 pushups
  • 0:30 downward dog
  • 0:30 plank
  • 10 squats
  • 20 crunches


I thought that would put me in a slightly less wasted state to do my weekly Broken Mile workout ... and, for awhile, it was ... and then I just bonked, crashed and burned. It was a good burn, though, the kind of almost complete shut down when you question whether you'll make it to the other end of the pool. No pain, no gain!

Warmup sets (1,500 set)


  • 1 x 400: IM, kick drill
  • 4 x 100: on 1:40, free swim, descend (1:18, 1:14, 1:12, 1:08+)
  • 4 x 100: on 2:00, IM kick w/board (1:43, 1:39, 1:38, 1:37)
  • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 strong IM order (0:37+, 0:37, 0:42+, 0:35)


Broken Mile (1,500 set):


  • 3 rounds of:
    • 3 x 50: on 0:50
    • 2 x 100: on 1:35
    • 1 x 150: on 2:20

  • When I did this in 2012, I used a straight 0:50/50 interval, so this was more ambitious; the 04-18-14 results I went on 0:50, 1:30, 2:00, but have used this "in between" interval base since then
  • 50s

    • 04-12-12 - 0:32 to 0:33+
    • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34-
    • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
    • 08-26-15 - 0:35s on all rounds
    • 09-02-15 - 0:33 to 0:33+ on all rounds
    • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3

  • 100s
    • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
    • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
    • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
    • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
    • 09-02-15 - 1:08 to 1:08+ on all rounds
    • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3

  • 150s
    • 04-12-12 - 1:41, 1:41, 1:40
    • 04-18-14 - 1:42, :142+, 1:43
    • 08-25-14 - 1:48, 1:50, 1:46
    • 08-26-15 - 1:51, 1:47, 1:50
    • 09-02-15 - 1:43, 1:43, 1:42
    • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)


Cool-down
- 5 x 50 pull w/buoy and paddles on 0:45, 0:50, 0:55, 1:00

TOTAL: 3,250 SCM

Comments:
  • On the professional front, I made the mistake last week of telling my wife that I really had things under control and that I foresaw a smooth and comparatively easy fall. I am now being punished for my hubris! A mixture of good things (BIG opportunities) and some staff challenges that arose yesterday are going to consume A LOT more time than I had expected and amp my travel back up big time. The positive is that I'm very confident in my and my team's ability to handle these upsides and bumps, but my training might take a hit.

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Tags: broken mile
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Swim Workouts

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