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Of Swimming Bondage

Solid broken mile

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by , January 16th, 2016 at 07:54 PM (107 Views)
Although I definitely started to feel my morning dryland work as the Broken Mile set went on, I felt so much better today than yesterday. This was a great way to wrap up a solid week of training:

Warmup sets (1,550 set)

  • 1 x 400: IM, kick drill
  • 4 x 100: on 1:20, free swim, descend w/snorkel (1:10, 1:08, 1:03+, 1:00+)
  • 4 x 100: on 1:45, IM kick, odds w/board, evens on back, descended 1:31, 1:26, 1:26, 1:19
  • 12 x 25: on 0:30, odds easy, evens strong (fly, back, breast, free, fly, free)
  • 1 x 50: easy w/snorkel


Broken Mile (1,650 set / 3,200 total)
3 rounds of:



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

50s


  • 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
  • 12-29-15 - SCY - 31+ to 31++++++++
  • 01-16-15 - SCY - all 0:29s

100s


  • 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
  • 12-29-15 - SCY - 1:04 to 1:04+
  • 01-16-16 - SCY - 1:00, 1:01, 1:02, 1:01+, 1:02, 1:02

150s


  • 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)
  • 12-29-15 - SCY - 1:40, 1:37, 1:37
  • 01-16-16 - SCY - 1:33, 1:33, 1:32


Then continued and did one more round of 3 x 50 on 0:45 and went 0:30, 0:29, 0:28

Cool-down (300 set / 3,500 total)
6 x 50: on 0:40, 0:45, 0:50, 0:55, 1:00 active recovery with snorkel

TOTAL: 3,500 SCY

Comments:
  • Pretty darn happy now that I'm home and can compare this with previous efforts.
  • Before my December illness and dislocated finger, I had visions of swimming a best time in my 1500 later this month, but I've reset my goals and just want to see if I can be under the 17:26 I went to start last fall. This set today certainly gives me confidence I can do that.

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Comments

  1. SwimDogs's Avatar
    Can't believe how fast you are. Those times are impressive. Think you can take down some of Michael Mann's records? I was there the day he bought his (now illegal) Blue 70 and threw down some very impressive times at LC Nats in Portland.