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Of Swimming Bondage

100% Aussie, 80% Montana

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by , March 27th, 2016 at 10:31 PM (134 Views)
Saturday - All Aussie

I had an incredibly busy morning Saturday getting the pool and ramadas as spotless as possible for a combo birthday party for my youngest daughter and dinner party for my wife and I. In a great confluence of people, our daughter has befriended kids whose parents we really like, so, while our daughter thought the evening was all about her, my wife and I actually felt like it was our party as we had so much fun with the adults. I had to squeeze in my swim before 3pm so I could have my jaw drop time and time again watching the Men's D1 NCAAs, but managed to get in a very good repeat of my Aussie 400 workout in SCM:

Warmup sets (1,050)
  • 1 x 300: IM, kick-drill-swim
  • 3 x 100: on 1:30, free swim, descend with snorkel
  • 6 x 50: on 0:55, w/monofin going 8-10 fast SDKs off each wall, odd laps on belly, evens on back
  • 4 x 25: on whatever, odds fast from blocks, evens easy
  • 1 x 50: easy


Aussie 400 set (3,000 set / 4,050 total)

My goal today was to try to see if I could lock into my target 1,650 pace (1:01+/1:02-) in SCM (e.g., about 1:08) with perceived, sustainable mile effort. It took awhile to get there, but I finally found the groove on the 3rd round. I did a 50 easy after each round.


  • Set #1 is 4 rounds of 3 x 50 - 1 x 100
    • 50s on 0:45
    • 100s on 1:30
      • 10-29-13 - 1:07,1:07, 1:07, 1:06+++
      • 05-23-14 - 1:06+ to 1:07
      • 06-27-14 - I swear I once saw a 1:08, but the rest were 1:09 to 1:10
      • 09-04-15 - 1:09+, 1:08+, 1:08, 1:09
      • 10-03-15 - 1:06, 1:06, 1:06, 1:06+
      • 03-26-16 - 1:10, 1:09, 1:11, 1:10

  • Set #2 is 4 rounds of 2 x 50 - 1 x 100
    • 50s on 0:50
    • 100 on 1:40
      • 10-29-13 - 1:07, 1:07, 1:06+, 1:07
      • 05-23-14 - solid 1:06s with a 1:05+ at the end
      • 06-27-14 - pretty solid 1:10 to 1:11
      • 09-04-15 - 1:08, 1:08+, 1:08, 1:08+
      • 10-03-15 - 1:05, 1:05+, 1:04+, 1:05
      • 03-26-16 - 1:09, 1:09+, 1:08+, 1:08

  • Set #3 is 4 rounds of 1 x 50 - 1 x 100
    • 50 on 0:55
    • 100s on 1:50
      • 10-29-13 - 1:07, 1:07, 1:06+, 1:08
      • 05-23-14 - 1:05/1:05+
      • 06-27-14 - skipped
      • 09-04-15 - 1:08, 1:08, 1:08, 1:08+
      • 10-03-15 - 1:06, 1:05, 1:06, 1:06+
      • 03-26-16 - 1:08, 1:08, 1:08+, 1:08+

  • Set #4 is 4 x 100 on 2:00
    • 10-29-13 - 1:07+, 1:08, 1:07, 1:07+
    • 05-23-14 - 1:05+, 1:05-, 1:05-, 1:04+
    • 03-26-16 - 1:07+, 1:07+, 1:08-, 1:08-


TOTAL: 4,050 SCM

Sunday - "C" grade Montanan

I had entered USMS Forums Coach Mark Johnston's Postal Pentathlon (https://www.clubassistant.com/club/m...2303&smid=7259) earlier this spring, but have not done any of the required events for Stage 1. I figured I'd knock them all off in one workout today with my daughter timing me, but I was slow right from the start and had zero motivation to have a go at the 100 IM (it seemed SOOOOOO long) after 4 x 50 fast.

I had done a pretty routine 1,500 warmup and then went 4 rounds of a 50 fast from the blocks timed by my daughter followed by 5 x 50 active recovery. I probably added an extra 60-90 seconds rest in there and produced these times in SCM:


  • 50 fly - 30.72
  • 50 back - 34.47
  • 50 breast - 37.92
  • 50 free - 28.34


Nothing special, but it was still fun to do. I imagine that my slight (ok, maybe heavy) over-indulgence last night did not help with generating fast times I'll try to get the 100 IM done this week before the end of the quarter so I get a full entry into Stage 1.

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Tags: aussie 400s
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Swim Workouts

Comments

  1. SwimDogs's Avatar
    Three comments:

    1. FAST!
    2. Why isn't your daughter in the Swimtathlon? Or, is she a younger daughter than the one who kicked my ass around Flathead Lake a couple of years ago?
    3. Thanks for plugging the Swimtathlon League! I've recorded your SCM times from above...get me your 100IM time to complete Stage One!

    Fly = 27.58
    Back = 31.03
    Breast = 34.16
    Free = 25.53

    Mark
  2. pwb's Avatar
    Quote Originally Posted by SwimDogs
    2. Why isn't your daughter in the Swimtathlon? Or, is she a younger daughter than the one who kicked my ass around Flathead Lake a couple of years ago?
    Mark, yes this was my youngest daughter timing me. My oldest daughter, who cranked across the bay there in Polson, is busily tapering for Canadian Olympic Trials next week!