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Of Swimming Bondage

Busy Broken Mile

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by , November 25th, 2015 at 09:52 AM (91 Views)
Typically, this week leading up to Thanksgiving gets quite quiet for me as a sufficient number of my clients and team are taking time off; this year, unfortunately, the pattern has been broken and I'm looking at a fully-blocked day at work. With that in mind, I dropped into Cactus right at the 6am opening and squeezed in my Broken Mile workout:

Warmup sets (1,525 set)

  • 1 x 400: IM, kick drill
  • 1 x 25: easy to get to the side of the pool with better clock view
  • 4 x 100: on 1:20, free swim, descend w/snorkel (1:10, 1:09, 1:07, 1:01)
  • 4 x 100: on 1:45, IM kick on back, descended 1:28 -> 1:23
  • 12 x 25: on 0:30, odds easy, evens strong (fly, back, breast, free, back, fly)



Broken Mile (1,500 set / 3,000 total)
All times SCM except where noted

  • 3 rounds of:
    • 3 x 50: on 0:45
    • 2 x 100: on 1:25
    • 1 x 150: on 2:05

  • 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
    • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
    • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
    • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
    • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
    • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
    • 11-05-15 - SCY - 0:30s
    • 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
    • 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s 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
    • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
    • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
    • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
    • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
    • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
    • 11-05-15 - SCY - 1:00/1:01s
    • 11-12-15 - SCY - 0:59s/1:00-s
    • 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s 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)
    • 09-19-15 - 1:48, 1:46+, 1:45
    • 09-25-15 - 1:46+, 1:46+, 1:41+
    • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
    • 10-06-15 - 1:40+, 1:40, 1:40
    • 10-21-15 - 1:40, 1:39+, 1:37+
    • 11-05-15 - SCY - 1:33, 1:32, 1:33
    • 11-12-15 - SCY - 1:30, 1:29, 1:28+
    • 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33


Cool-down (275 set / 3,300 total)
5 x 50: on 0:40, 0:45, 0:50, 0:55 active recovery with snorkel
1 x 25: back to the locker room side

TOTAL: 3,300 SCY

Comments:
  • My neck is definitely on the mend, but I still thought it wise to do the middle round with a snorkel.
  • I was all over the place in terms of pace and perceived effort, but I was happy enough with the last round as it felt like a stroke rate and effort level I might be able to maintain in a race. If I get to swim the 1500 at the SPMA meet, I'd really like to see if I can get under 17:00, which means I need to get really comfortable holding 1:01s in SCY.
  • I'll have to do some pool shopping the next two days - the JCC where I started swimming last year during the winter is closed for a number of months as they have a massive leak they are repairing, and Cactus is also closed for Thursday and Friday. I've got a couple of options in mind, so I will get wet, but I just don't know what the crowds will be like.

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