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Of Swimming Bondage

Ready to rest

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by , April 20th, 2016 at 10:53 AM (121 Views)
I managed to get over to Camarillo a little earlier than I normally do when I take an evening flight and shut the lights out around 10:30pm, which is very good for me when on a business trip. I had set my alarm for 6am, but awoke a little before 5:30am and had time to get in some light yoga before heading over to the Pleasant Valley Aquatic Center for my last, hard workout before Greensboro, a repeat of my Broken Mile, aiming to hold as close to 1:00/100 as possible:

Warmup sets (1,250 set)


  • 1 x 300: IM, kick-drill-swim
  • 3 x 100: on 1:20, free swim, descend w/snorkel (1:08, 1:06, 1:03)
  • 6 x 50: on 0:55, kick, descend in 3s, 3 as dolphin-breast on back, 3 as dolphin-back on back
  • 12 x 25: on 0:30, odds easy, evens fast IM order, then last two as fly and breast
  • 1 x 50: easy w/snorkel


Broken Mile (1,500 set / 2,750 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+
  • 04-20-16 - SCY - 0:28+, 0:29, 0:29, rest were 0:30 flats


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
  • 04-20-16 - SCY - 1:00 flats all the way

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
  • 04-20-16 - SCY - 1:30-, 1:30+, 1:28-


Cool-down (250 set / 3,000 total)
5 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50, 0:55

TOTAL: 3,000 SCY

Comments:


  • I certainly didn't feel in warmup like I was going to have a great workout, but I managed to lock into the right pace by the first round 100s, as well as to be primarily at 13 SPL, with a few initial lengths at 12 and some ending lengths at 14. I pushed the last 75 of the last 150 as if it was the last part of a race and that felt good to do.
  • At this stage, I'm pretty happy with where my endurance is, so it's time to really start resting for Greensboro

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Comments

  1. Water Rat's Avatar
    THat looks like great result Patrick. Do you rest between rounds somewhat?
  2. pwb's Avatar
    Quote Originally Posted by Water Rat
    Do you rest between rounds somewhat?
    No rest for the wicked!