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Of Swimming Bondage

Trials-inspired speedier pulse plot

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by , June 26th, 2016 at 04:18 PM (73 Views)
After getting back home from the east coast on Wednesday, I had to turn right around for a long day trip to San Francisco on Thursday. I managed to get in my new 20 minute run/walk combo on the treadmill at the JCC before leaving for that, but was shut out from swimming both Thursday and Friday. On Saturday I was still recovering from all the travel, but did manage to grind slowly through the LSD workout (#2 here http://forums.usms.org/showthread.ph...1-Week-4-of-5).

I didn't expect to feel that great today on my Salo Pulse Plot test set, nor did I expect my times to be fast as I didn't get in the pool until after I had had my fill of watching the live stream from Trials, but I reached peak speed that was better than last month:

Warmup sets (1,550 set)


  • 1 x 400: IM, kick-drill by 25s
  • 4 x 100: on 1:30, free descend with snorkel (1:15, 1:14, 1:12+, 1:13)
  • 8 x 25: on 0:35, w/monofin in sets of 4 as 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
  • 2 rounds of:
    • ​3 x 50: on 1:00
      • ​#1 cruise w/snorkel
      • #2 and #3 IM order strong (0:34, 0:35, 0:40, 0:32+/33)

    • ​0:15 rest
    • 4 x 25: on 1:30 per pair, odds fast from blocks reverse IM order, evens easy

  • ​1 x 50:easy


Salo Test Set: Pulse Chart (950 set / 2,400 total)


  • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately (though I do this at 0:10 after the swim), 0:30 after swim, 1:00 after swim
  • Aim is to go 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70%
    • 09/06/10 - 1:12, 1:08, 1:04+, 1:02-, 1:02-, 1:05, 1:07+, 1:09+
    • 10/06/10 - 1:10, 1:06, 1:04, 1:02, 1:02, 1:06, 1:07, 1:08
    • 05/13/11 - 1:10, 1:05, 1:04, 1:02, 1:03, 1:05, 1:07, 1:09
    • 06/10/11 - 1:08, 1:05, 1:04, 1:03, 1:04, 1:06, 1:07, 1:08
    • 08/06/11 - 1:10, 1:06, 1:05, 1:02+, 1:01+, 1:06, 1:07, 1:09
    • 09/03/11 - 1:13, 1:09+, 1:07, 1:04+, 1:04-, 1:07+, 1:09-, 1:11
    • 10/01/11 - 1:10, 1:09., 1:05, 1:03, 1:03, 1:06+, 1:07+, 1:12
    • 11/01/11 - 1:13, 1:09, 1:07+, 1:03+, 1:03, 1:07, 1:09+, 1:10-
    • 12/01/11 - 1:09+, 1:05, 1:05, 1:01+, 1:02+, 1:04+, 1:06+, 1:08
    • 02/21/12 - 1:11, 1:10, 1:07, 1:05, 1:04+, 1:06, 1:08, 1:10
    • 03/20/12 - 1:10, 1:06+, 1:04, 1:02, 1:02, 1:05+, 1:06, 1:08+
    • 04/18/12 - 1:10, 1:07, 1:04, 1:03+, 1:02+, 1:05, 1:07, 1:08+
    • 06/01/12 - 1:12, 1:09, 1:06, 1:04, 1:05, 1:07, 1:08, 1:09+
    • 06/28/12 - 1:12+, 1:08, 1:05, 1:01+, 1:01+, 1:05, 1:08, 1:10
    • 09/07/12 - 1:12+, 1:08, 1:06, 1:04, 1:05, 1:06+, 1:09, 1:10+
    • 10/10/12 - 1:15, 1:09+, 1:04+, 1:02, 1:02+, 1:05, 1:07, 1:10
    • 11/07/12 - 1:13, 1:09, 1:06, 1:04, 1:05, 1:06+, 1:08, 1:09
    • 05/02/13 -- 1:11, 1:07, 1:05, 1:04+
    • 07/30/13 -- 1:18, 1:15, 1:12, 1:08, 1:08, 1:10, 1:12, 1:16
    • 08/27/13 -- 1:16, 1:11, 1:08, 1:04, 1:04, 1:08+, 1:10+, 1:14
    • 09/24/13 - 1:14, 1:10, 1:05+, 1:03, 1:03, 1:06, 1:10+, 1:13
    • 11/16/13 - 1:10, 1:06, 1:04, 1:01+, 1:02, 1:06, 1:08+, 1:11
    • 04/02/14 - 1:13, 1:10, 1:07, 1:04, 1:04+, 1:07, 1:10, 1:13+
    • 04/23/14 - 1:10+, 1:07, 1:05, 1:02, 1:02+, 1:06, 1:07+, 1:10+
    • 05/28/14 - 1:11, 1:07, 1:05+, 1:04, 1:03, 1:06, 1:09, 1:09
    • 07/03/14 - 1:12+, 1:08, 1:06, 1:04, 1:04, 1:06+, 1:08+, 1:12
    • 07/19/14 - 1:11, 1:07, 1:05+, 1:03, 1:04, 1:06, 1:09, 1:10+
    • 04/13/15 - 1:09, 1:07, 1:04, 1:02, 1:02+, 1:06, 1:09, 1:10
    • 07/10/15 - 1:21, 1:14, 1:09, 1:03, 1:03, 1:10, 1:13+, 1:19
    • 04/23/16 - 1:16, 1:12, 1:07, 1:04, 1:03+, 1:10, 1:13, 1:14
    • 05/28/16 - 1:19, 1:13, 1:08, 1:05, 1:04+, 1:11, 1:14, 1:17
    • 06/26/16 - 1:16, 1:11+, 1:06, 1:04+, 1:03+, 1:10, 1:17, 1:19

  • 3 x 50: active recovery


TOTAL: 2,500 SCM

Comments:
  • My pulse plot shifted in the wrong direction since last month, but that's not entirely surprising, nor was the shift huge. Still a bit better than I was last year about this time.
  • Even though I'm not really training for any specific big meet this summer, I'm having a pretty good summer of training compared to what I was doing in '13 (virtually nothing), '14 and '15.
  • As I noted elsewhere on the forums, I am bummed that the Rough Water Swim is not happening, but excited to try this http://www.nadadoresroughwaterswim.org/w/ instead).
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