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Of Swimming Bondage

32 degree broken mile

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by , December 1st, 2015 at 05:40 PM (99 Views)
Back at home and I dropped into Cactus this chilly morning to do my broken mile workout, trying to hit 0:30/1:01/1:32 and feel like this was a sustainable pace for a mile. It started off very roughly during warmups, but then

Warmup sets (1,550 set)


  • 1 x 400: IM, kick drill
  • 4 x 100: on 1:20, free swim, descend w/snorkel (1:14 -> 1:05)
  • 4 x 100: on 1:45, IM kick on back, descended 1:30 -> 1:25
  • 12 x 25: on 0:30, odds easy, evens strong (fly, back, breast, free, breast, fly)
  • 1 x 50: easy w/snorkel


Broken Mile (1,500 set / 3,050 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
    • 12-01-15 - SCY - all 0:30s


  • 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
    • 12-01-15 - SCY - all 1:00+/1:01s

  • 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
    • 12-01-15 - SCY - 1:32+, 1:32+, 1:30 (pushed the last one harder)


Cool-down (200 set / 3,250 total)
4 x 50: on 0:40, 0:45, 0:50, 0:55 active recovery with snorkel

TOTAL: 3,250 SCY

Comments:
  • As I didn't really swim much since last Thursday, I was expecting to feel a bit weak in the water and I did during the warmups, but those fast 25s must have revved me up as the broken mile felt pretty smooth.
  • I almost slipped on the ice on the pool deck before my swim!

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Updated December 1st, 2015 at 06:37 PM by pwb

Tags: broken mile
Categories
Swim Workouts

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