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Of Swimming Bondage

Lil' 4 year lookback sprint saturday

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by , April 16th, 2016 at 09:54 PM (117 Views)
While my focus events this year are different than from the 2012 Greensboro Nationals, that meet still reigns as one of my best all-around performances ever (Masters and age group/college) so I figure looking back at the workouts and my performance roughly the same time period ahead of the meet would provide me with good benchmarks. Today, I chose this one - - to repeat, albeit with a slightly different warmup sets, but wearing my '09 B70 leggings like in '12:

Warmup sets (1,800)

  • 1 x 400: IM, kick-drill by 25s
  • 4 x 100: on 1:30, free swim descend w/snorkel (1:15, 1:12, 1:10, 1:09)
  • 16 x 25: on 0:35, w/monofin, SDK in sets of 4 as moderate 2 breaths, moderate 0 breaths, moderate 1 breath, AFAP 0 breaths
  • 1 x 50: easy
  • 8 x 50: in sets of 4 as
    • 3 on 0:45, aiming for 0:35, but was primarily 0:33, with the odd 0:34 and 0:32 in there
    • 1 on 1:00, easy

  • 6 x 25: on whatever, odds fast start through 15M and then easy, evens easy

Sprints (700 set / 2,500 total)

  • 1 x 25-75: 25 from blocks fast fly, 75 easy
  • 1 x 50 - 100: 50 from blocks fast free, 100 easy
    • was 0:27- in '12 and 0:27+ today

  • 1 x 75 - 125: 75 IM fast from blocks, 125 easy
  • 1 x 100 - 3 x 50: fast from blocks free, 50s easy pull
    • was 0:59- in '12 and 1:02 today

TOTAL: 2,500 SCM


  • Kind of not surprising that I couldn't muster the same speed on the 100 as I did in '12 given my 500/1000 focus, but I've got to think about what mix of sprint/speed/rest vs. pace/1K focus I do between here and G'boro.
  • Alas, I now have to say goodbye to the last remnant of the Great Golden Age of Tech Suits as I found a big rip up the butt of my B70 leggings as I took them off. The sad end to a great era of uber-long-lasting swim suits.

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  1. Water Rat's Avatar
    Looks good Patrick.
  2. StewartACarroll's Avatar
    Nice job Patrick. There is always that balance between speed and endurance. You will swim awesome in Greensboro and I am looking forward to holding onto your feet. As I was reading your blog I was wondering if those leggings were the same ones. Despite suits costing even more back then I still think we spend more on today's suits just because they don't last as long. I have a conspiracy theory that this is why they really banded the super suits.