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Of Swimming Bondage

Bonk-en Monday Mile

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by , February 15th, 2016 at 07:59 PM (113 Views)
I didn't think my Aussie 200s fly yesterday had taken that much out of me yesterday, but I was sore when I woke up today, sluggish and slow in warmup and it just went downhill from there.

Warmup sets (1,500 set)


  • 1 x 400: IM, kick drill
  • 4 x 100: on 1:30, free swim, descend w/buoy, paddles, snorkel (1:21, 1:18, 1:17, 1:02+)
  • 8 x 50: on 0:50, w/monofin 10 USDKs AFAP off first wall on belly then easy into a fast turn and & 10 USDKs AFAP on back
  • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 strong IM order (0:35, 0:35, 0:41, 0:33)


Broken Mile (1,500 set / 3,000 total)

  • 3 rounds of:
    • 3 x 50: on 0:50
    • 2 x 100: on 1:35
    • 1 x 150: on 2:20

  • 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
    • 02-15-16 - 32+, 33, 34, 35, 35, 35, 35, 35, 35+


  • 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
    • 02-15-16 - 1:10, 1:10+, 1:12, 1:12, 1:12, 1:12

  • 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+
    • 02-15-16 - 1:48, 1:48+, 1:50


Closing sets (750 set / 3,750 total)
5 x 50: active recovery on 0:45, 0:50, 0:55, 1:00
4 x 100: on 2:00, IM kick w/board descend (1:43 -> 1:39)
1 x 100: easy

TOTAL: 3,750 SCM

Comments:


  • Hope I feel better tomorrow! That was rough.

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Swim Workouts

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