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Of Swimming Bondage

Back in training

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by , January 5th, 2016 at 05:41 PM (93 Views)
I managed to cajole most of my extended family to do a Polar Bear Plunge into the not-so-cold Atlantic on New Year's Day before we dispersed to our various homes. This was a blast for me and I hope for the rest of the crew, highlighted by seeing a dolphin swimming maybe 20 yards away from where a number of us dove in. That was my 'workout' for the day before the long trek back west.

I managed to get into Cactus on both Saturday and Sunday for some really challenging workouts - not because they were particularly tough, but because I was particularly out of shape. On Saturday, I kind of made up a 2,750 workout and then on Sunday, I did a shorter, 3K variant of Fifties Feast from http://forums.usms.org/showthread.ph...-4th)&p=310713. Both workouts were big struggles after pretty close to two weeks of nothingness. By Monday, though, I felt like I needed to rip the bandage off and get back to the BASE-ics.

Monday - 3 x 300 Test Set

Warmup Sets (1,750 set):
  • 1 x 400: IM, kick-drill by 25s
  • 4 x 100: on 1:20, free swim, descend w/snorkel
  • 4 x 100: on 1:45, IM kick w/board, descend
  • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order
  • 8 x 25: on 0:30, odds cruise, evens fast IM order
  • 1 x 50: easy w/snorkel


3 x 300 Test Set (1,250 set / 3,000 total)
  • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
    • I haven't done this workout much in SCY, but the last result was from not too long after Spring Nationals in 2014
      • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
      • 02-27-14 - 3:16, 3:12, 3:10+
      • 05-21-14 - 3:14+, 3:10, 3:06
      • 01-04-16 - 3:16, 3:15, 3:14

    • This should mean my FREEBASE is right at 1:10

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

TOTAL: 3,000 SCY

Tuesday - IMBASE test set
Even while training primarily for the 1500/1650, I am going to try to do an IM-focused workout at least every 3rd workout. I decided to see how far I'd fallen over the last few weeks by repeating my IMBASE test set.

Warmup sets (1,550 set)


  • 1 x 300: reverse IM, kick-drill-swim by 25s
  • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:11, 1:11, 1:07
  • 4 x 75: on 1:15, Indiana IM kick by 25s on my back
  • 6 x 50: 3 on 0:40, 3 on 0:45, descend freestyle swim in sets of 3 (was 32/33 then 0:30 then 0:29)
  • 12 x 25: on 0:30, twice thru odds easy, evens fast fly-back-breast
  • 1 x 50: easy


5 x 200 IMBASE Test Set (1,200 set / 2,750 total)

  • 5 x 200: IM on 3:10, goal is to swim strong and hold the same time (as close as possible) across all 5
    • 08-25-15 - SCM - 2:49, 2:47, 2:46+, 2:46+, 2:45
    • 09-20-15 - SCM - 2:40, 2:38, 2:37+, 2:39, 2:40
    • 11-13-15 - SCY - 2:20, 2:20, 2:18, 2:18, 2:18
    • 01-05-16 - SCY - 2:25, 2:25+, 2:24, 2:24, 2:26+, putting my IMBASE at 1:20

  • 4 x 50: active recovery w/snorkel, on 0:40, 0:45, 0:50

TOTAL: 2,750 SCY

Commentary:


  • In addition to swimming, I am trying to build back into a committed dryland / strength program. Right now, I'm just doing body-weight exercises and planning to increase reps and/or rounds as well as add exercises as I am able. I did the following twice through on each of Saturday and Monday; I was very sore on Sunday, but less sore today:
    • 10 pushups
    • 30 seconds downward dog
    • 30 seconds plank
    • 10 squats
    • 25 crunches

  • I am going to try to get two two yoga classes a week and do my 20 minute home yoga routine every day when I don't go to a yoga class.
  • My formerly dislocated pinky is still swollen, but I don't notice it except on the fly & breast turns (and back to breast when I'm gasping for air and can't do the rollover turn).
  • Business travel kicks in tomorrow and that means I need to go pool shopping!

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