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Pretty good 3 x 3 test set

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by , September 14th, 2015 at 03:13 PM (76 Views)
I am going to try to be religious about repeating a variety of test sets on regular intervals, even if I might not be quite ready to test myself. This morning's attempt at my 3 x 300 test set could've gone horribly awry as I'm usually a wreck the day after amping myself up for a race, particularly after an open water race. I was definitely feeling my triceps (the part that always aches for me after OW given sighting), but put together a solid effort:

Warmup sets (1,750 set)

  • 1 x 400: IM kick-drill
  • 4 x 100: on 1:30, gentle descend swim w/snorkel (1:20, 1:18, 1:16, 1:11)
  • 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 (0:35, 0:37, 0:42, 0:34)
  • 4 x 50: on whatever, dive and go IM order through the turn, then easy
  • 1 x 50: scull w/snorkel


3 x 300 Test Set (1,250 set / 3,000 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 hammer)
  • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
  • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)
  • 09-14-15: 3:32+, 3:32+, 3:29 (endurance jammers)


7 x 50: active recovery w/buoy, 1 on 0:40 (w/paddles), 2 on 0:45 (w/paddles), 2 on 0:50 (just buoy), 1 whatever

TOTAL: 3,000 SCM

Comments:
  • The results are up for the mile and I did win the Masters Mile - http://www.ljrws.com/wp-content/uplo...asters_Men.pdf. I feel better about my time as I would've placed 6th in the Amateur boys-to-men (18 & under) mile - http://www.ljrws.com/wp-content/uplo...9/Amateurs.pdf - and, while I don't know the kid who won that personally, I do know him from USAS meets and he's way faster than me in a pool mile (like 90+ seconds)!
  • It does make me desire to race the Gatorman, though, so I don't have to be relegated to the 'old guy' wave and have the opportunity to race against the entire field.
  • Feeling very good about my fitness right now and my decision to focus on the 1500 this fall. The other highlighted effort was from 2012 about 5 days after the Rough Water swim ... and I was in great shape in 2012.
  • I've got at least 3 very challenging weeks of business travel and work commitments: my ability to train over this time period will determine whether or not this fall season turns into a season where I can train to race or falls sideways back into a struggle to stay in shape.
  • I'll get in 2 rounds of my lame-oh dryland routine later today on a break between calls and then, hopefully, some light yoga after my flight to Oakland and before I bed down late tonight in Berkeley.

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Updated September 14th, 2015 at 03:19 PM by pwb

Tags: test 3 x 300
Categories
Swim Workouts , Strength Training and Dryland Workouts

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