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Of Swimming Bondage

3 x 3 + Wimpy Rushall Fly

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by , February 3rd, 2016 at 01:18 PM (80 Views)
I got to a hot yoga class yesterday morning, loved it, performed very well in it and didn't think I'd be too sore from it today. While I wasn't super sore, I certainly felt it throughout my workout today, where I started with my 3 x 300 test set and then planned on doing some vaguely USRPT inspired sets ... but my body didn't hold up even for my wimp-ified version of those.

Warmup Sets (1,750 set)

  • 1 x 400: IM, kick-drill by 25s
  • 4 x 100: on 1:20, free swim, descend w/snorkel (1:13, 1:11, 1:08, 1:06+)
  • 4 x 100: on 1:45, IM kick w/board, descend (1:30, 1:29, 1:26, 1:26)
  • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order (0:31, 0:33+, 0:36+, 0:31)
  • 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.
    • 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
    • 01-20-16 - 3:11+, 3:09, 3:06
    • 02-03-16 - 3:09, 3:09, 3:11

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


Wimpy Rushall Set (500 set / 3,500 total)

In addition to doing a good 1000 and 1650 this season, I'd really like to see if I can drop a 1:59.99 200 fly. I am still not sure if I'll swim that at Nationals and, if I don't, not sure if I'll want to rest enough for our State Meet to have the right mix of speed + endurance to race a good 200 fly, but then turnaround 3.5 weeks later and be fully ready to race at Nationals. In any event, I figured I need to do some training of actual butterfly. In the past, I've always just raced the 200 fly without any particular focus on training for it.

Set was 16 x 25: on 0:35 trying to hold 0:15s feeling smooth followed by a 100 easy
  • I did manage to hold the 15s, but I'll need to get a set like this down to smooth 14s and probably on a 0:25 interval


Failed Wimpy Rushall Set #2 (150 set / 3,650 total)
Goal was to go 8 x 50 on 0:50 and try to hold target 200 free pace of 0:27+, but going one easy if I missed the target time. I was 0:29 on the first one and swam smooth on the second. My legs had been threatening to cramp towards the end of the previous set and they seized up on the 1st 25 of the 3rd 50, so I called it a day.

TOTAL: 3,650 SCY

Comments:
  • The 3 x 300 set was fine enough; that's where I really felt the yoga class.
  • I have this 'training volume vision' for the next 4 weeks to do:
    • Week of Feb 1st - 4 x 4K = 16K
    • Week of Feb 8th - 4 x 4.5K = 18K
    • Week of Feb 15th - 5 x 4K = 20K
    • Week of Feb 22nd = 6 x 3.67K = 22K

  • Clearly, I came up a little short today, so will have to bump up my swims on Friday and this weekend.

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Tags: test 3 x 300
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Swim Workouts

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