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Of Swimming Bondage

No Closer Broken IMile

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by , November 18th, 2015 at 01:15 PM (107 Views)
I am definitely going to take a day off tomorrow as I've been running pretty hard since Sunday's 3K. This was a good workout today, a repeat of a Broken "I-Mile" set I had done earlier in the year (http://forums.usms.org/entry.php?34988-Broken-IMile), but with substantially worse results! Given the wrecked-ness of my body by the end of the main set and the significant threats of calf cramps throughout it, I skipped the "Kick Closer" and just opted for more cool-down.

Warmup sets (1,500 set)

  • 1 x 400: IM, kick-drill-kick-swim by 25s
  • 4 x 100: on 1:20, descend w/snorkel (1:09 -> 0:58+)
  • 4 x 100: on 1:45, IM kick, odds w/board, evens on back, descend
  • 6 x 50: on 0:55
    • #1 and #6 are easy freestyle
    • #2 to #5 are IM order, building each one to fast (0:31, 0:32, 0:36, 0:29)


Broken IM Mile (1,950 set / 3,450 total)
3 rounds of:


  • 3 x 50: on 0:50 (fly rd 1 and back rd 2) and 0:55 (breast rd 3), with the goal of descending to 400 IM race pace on each stroke
    • 01-17-2015
      • Fly 0:32, 0:31+, 0:31
      • Back 0:35 -> 0:31
      • Breast 0:39 -> 0:35+

    • 11-18-15
      • Fly 0:33 -> 0:30+
      • Back 0:37 -> 0:32+
      • Breast 0:39 -> 0:36+

  • 2 x 100: IM swim
    • 1st on 1:30, target 1:10 to 1:12
      • 01-17-15 - made it
      • 11-18-15 - was 1:14s

    • 2nd on 1:30, 1:45, 2:00, aiming for 1:03/04
      • 01-17-15 - made it
      • 11-18-15 - was 1:09s

  • 1 x 150: on 2:00, descend by round going fly-back-breast
    • 01-17-15 - 1:50, 1:45, 1:42
    • 11-18-15 - 1:53, 1:51, 1:47


3 x 50: on 0:45, free descend

  • 01-17-15 - w/flipped finish and went 0:31 -> 0:27+
  • 11-18-15 - straight touch and went from 0:32+ to 0:28


6 x 50: active recovery w/snorkel 2 each on 0:40, 0:45, 0:50

TOTAL: 3,450 SCY

Comments:
  • I keep hoping that I can go hard many days in a row, but this, the 4th day, proved me wrong. This wasn't a horrible performance given the relative lack of IM training I've been doing, but I was huffing, puffing and tired throughout the entirety of the workout.

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Updated November 18th, 2015 at 01:24 PM by pwb

Tags: broken mile
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Swim Workouts

Comments

  1. StewartACarroll's Avatar
    I think the older we get the harder it is to do hard practices everyday. Despite going hard I use Tuesday and Thursday where I focus on dry lands with a short loosen up swim as way of breaking up the week. It's not recovery or rest but it's different and that seems to help me. Shouldn't you be backing off soon for that SPMS mile?
  2. pwb's Avatar
    Quote Originally Posted by StewartACarroll
    I think the older we get the harder it is to do hard practices everyday.
    Intellectually, I agree. That is absolutely correct.

    My ego, though, after a few good workouts convinces me I'm 20-something again and capable of more & more, faster and faster ... then reality sets in

    Quote Originally Posted by StewartACarroll
    Shouldn't you be backing off soon for that SPMS mile?
    Not yet, for a few reasons:
    1) While I know my travel / work / sleep schedule played a significant role in my sub-par 800 at the Ron Johnson meet, I also think I rested too much.
    2) It's still a "sure thing" that I will be able to make the meet and, if I don't, then I'll hopefully re-focus on a likely dual-sanctioned SCY meet in Mesa on the Dec 12/13th weekend.

    My plan now is to go hard through the Thanksgiving weekend and then do a drop taper if I am able to race in California. Historically (ok, 25-30 years ago), that was the best way for me to deliver a good 1500/1650 result.
  3. The Fortress's Avatar
    Quote Originally Posted by pwb
    .. then reality sets in
    And that really sucks.

    My max is three days in a row and the third day is usually somewhat subpar.

    There's probably value in doing multiple days in a row in the sense that meets may last 2-3-4 days.
  4. pwb's Avatar
    Quote Originally Posted by The Fortress
    There's probably value in doing multiple days in a row in the sense that meets may last 2-3-4 days.
    Yeah. I will definitely need to figure out how to go 4 days hard in a row if I'm going to try to swim a distance event on Thursday of Nationals this spring.