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Of Swimming Bondage

3 x 3 - strong start, sloppy finish

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by , October 19th, 2015 at 02:59 PM (84 Views)
I consciously took Sunday off and thought I was going to feel great and rested enough to perform very well on my 3 x 300 test set. I did feel pretty good in warmup and strong enough on the 1st 300. The second 300 actually felt more controlled than the 1st and I thought I was going faster, but wasn't. By the third effort, though, I was feeling both tired and got sloppy. The end result was strong in light of my historic performances, but I was kind of hoping to get into the 3:25 range today from my best performance highlighted back in 2012.

Warmup sets (1,750 set)


  • 1 x 400: IM kick-drill
  • 4 x 100: on 1:30, gentle descend swim w/snorkel (1:16, 1:14, 1:11, 1:09)
  • 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, 0:43, 0:33+)
  • 4 x 50: on 1:15, 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)
  • 10-19-15: 3:27, 3:28, 3:31 (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:
  • I think I'm going to alternate a harder freestyle day on Monday and Wednesday with more moderate, IM-centric days on Tuesday and Thursday.
  • Just noticed the order of events for Nationals - http://www.usms.org/comp/meetevents....0160428nats15Y. It's interesting and might work well for me. Current thinking - subject to massive flip flops between now and then -
    • Thursday - 1000 or 1650 - I definitely want to swim one of these. I'll probably swim both of them earlier in the spring and then see which one it makes sense to race again.
    • Friday - The debate in my mind is whether I take this as a 'rest day' of sorts and swim something short like the 50 back ... or I 'man up' and swim the event I know I should swim, the 200 fly.
    • Saturday - I think I have to swim the 500. Maybe I throw in the 50 breaststroke since I've never swum that at Nationals.
    • Sunday - The 400 IM is a no-brainer. Then I pick something other than the 200 free that day as my 6th event.


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Updated October 19th, 2015 at 03:15 PM by pwb

Tags: test 3 x 300
Categories
Swim Workouts

Comments

  1. Water Rat's Avatar
    Hmmm. the OofE isn't that bad for me actually, except the 100 breast is the last event of the meet.
  2. StewartACarroll's Avatar
    I am likely going to not make this one but it would be lots of back to back events if I did. What's wrong with 200 free?
  3. pwb's Avatar
    Quote Originally Posted by Water Rat
    Hmmm. the OofE isn't that bad for me actually, except the 100 breast is the last event of the meet.
    There are a lot of good events bunched up on Sunday, IMHO. It does seem like quite a different line up from recent years, though, so it creates some interesting ideas. I could see myself, for example, skipping the 500 on Saturday so I could focus on the 200 IM, an event that historically is late on Sunday, causing me to have missed it or been wiped out for it at many prior meets.
  4. pwb's Avatar
    Quote Originally Posted by StewartACarroll
    What's wrong with 200 free?
    Other than the fact that it is brutal, vexing and I think I can count using only my index finger the number of times I have felt like I've raced it well ?

    If the 200 free was on Friday in this OOE, I'd probably do it. Trying to race it on Sunday after a 400 IM would be too frustrating for me ... plus, I need to give that race a rest as I've botched it in both the last two years' Nationals.