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Of Swimming Bondage

Broken down in pleasant town

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by , March 29th, 2016 at 11:26 AM (112 Views)
After a solid 21K week of training last week, I took a planned day of rest on Monday and got a deep, deep massage from my new favorite masseuse. I felt like I had gone through a tough workout by last night and had that good/bad mixed feeling I have the first day or two after a good massage - kind of beaten up, but in all the right places and with a looseness that I know, with a few more days, will result in me feeling much, much better.

I got to Camarillo very late last night and wasn't able to shut the lights out until just before midnight, so getting up at 6 this morning to head over to the Pleasant Valley Aquatic Center ...



... was pretty tough.

As I'm hoping to knock out a solid 1,650 this Saturday at our AZ State Championships (https://www.clubassistant.com/club/m...2267&smid=7466), my workout plan today was to do my Broken Mile set and try to hold a 1:01+/1:02- pace, but it was such a struggle that I blew off most of the last round:

Warmup sets (1,500 set)


  • 1 x 400: IM, kick drill
  • 4 x 100: on 1:20, free swim, descend w/snorkel (1:12, 1:08+, 1:06+, 1:00)
  • 4 x 100: on 1:45, dolphin-flutter kick, odds w/board, evens on back, descended 1:34, 1:28, 1:29, 1:26
  • 6 x 50: on 1:00, #1 and #6 easy free w/snorkel, #2 to #5 as fly (0:31), back (0:34), free (0:31), back (0:32+


Broken Mile (1,500 set / 3,000 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
  • 03-29-16 - SCY - 0:30, 0:31, 0:30, 0:30+, 0:30+, 0:30+, 0:30+, 0:31, 0:31+


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
  • 03-29-16 - SCY - 1:01, 1:02, 1:02+, 1:02, went last round easy


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
  • 03-29-16 - SCY - 1:35+, 1:34, loafed last round


TOTAL: 3,000 SCY

Comments:
  • I'm entered in the 400 IM, 200 fly, 100 IM and 1650 on Saturday. I've already decided to blow off the 400 IM as I'd like to see if I can do a decent 200 fly. I'll make a game-day decision on the 100 IM, but my main event for the day will be the 1650. I'm going to rest into the meet, shave and throw on a new tech suit to see what I can do with that. I'd really love to get under the 17:18.11 that I went back in 2001 at my very first Masters Nationals, which I feel pretty confident in.

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Tags: broken mile
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Swim Workouts

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