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Of Swimming Bondage

OK, now I'm really going to start training

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by , August 7th, 2016 at 06:15 PM (73 Views)
Saturday at the races
I drove down to Tucson in the morning for the first morning of our state Masters Championships and was mildly interested in racing each of the three events - 200 free, 200 back and 200 IM. I had probably enjoyed myself a little too much the night before when we had some friends over for drinks, dinner and a smidge of watching the Opening Ceremonies in the background, but I didn't think I had over-indulged ... my results tell a different story.

I got in a mere 500 warmup in the SCM diving tank and had decided I was just going to try to build the 200 free since there was only about 20 minutes after that and my 200 back, the race I wanted to focus on. After I got through about 75 of the 200 free, though, I decided that my heart wasn't in it and used the rest of the race to warmup my backstroke and get my stroke counts - doing the 3rd 50 as smooth backstroke with a fast turn and then rolling over for the last 25 backstroke so I could work on my finish.

I quite enjoyed my 200 backstroke and had to laugh at the time. I've only swum this twice recently, back at Mission Nationals in '13 where I went 2:31.07 and then in July of 2014 where I went exactly the same time. I wasn't in great shape either of those summers either (I almost never am), so I just cracked up when I saw 2:30.96. I guess that 2:31 area is just my steady-state. While I was at the meet and until I got home, I thought I got to chalk that up as a Masters' best, but when I looked through my spreadsheet, I realized that I had gone a 2:27.40 at a USAS meet in 2011.

In hindsight, I should not have waited around the extra hour to swim the 200 IM as I was a pathetic (for me) 2:35.52. I've only been slower once, going a 2:38.50 back in 2013, and then next closest slow time was a 2:30.5 from last summer. I can't blame it all on my breaststroke, but when I swam the 200 fly a couple weeks ago in San Mateo, I pulled my right groin and it's been tender-twingy ever since. While my breaststroke is not great on a good day, the only forward motion I get is from my kick. I really felt tempted to start dolphin-kicking midway through the length and just taking the DQ.

I'm still glad I went down there as it was the final straw that has motivated me to get training.

Sunday - 3 x 300 Test Set
If the crappy times on Saturday weren't motivating enough, I tipped the scales at 195.2 this morning. I dove in before the Olympics prelims came on the live stream and performed better than expected.

Warmup sets (1,700 set)


  • 1 x 300: IM kick-drill, no breast
  • 5 x 100: on 1:30, gentle descend pull w/snorkel (1:20 -> 1:14)
  • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
  • 6 x 50: on 0:50, swim free, descend in 3s
  • 6 x 25: on 0:30, 5-6-7-8 AFAP strokes off the walls w/paddles then easy rest of 25, 5th one easy, 6th on all fast
  • 1 x 50: easy


3 x 300 Test Set (1,050 set / 2,750 total)

3 x 300: free on 4:30, fast pace aiming to even split as much as possible
Aim to determine your 100 aerobic workout pace:

  • 08-07-09: 3:36, 3:34+, 3:33
  • 09-01-09: 3:27, 3:25+, 3:26
  • 11-16-09: 3:47, 3:49, 3:51
  • 12-08-09: 3:31, 3:32, 3:30
  • 01-10-10: 3:32, 3:30, 3:31
  • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
  • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
  • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
  • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
  • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
  • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
  • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
  • 09-07-11: 3:41, 3:37, 3:37
  • 10-07-11: 3:42, 3:39, 3:36
  • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
  • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
  • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
  • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
  • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
  • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers) best non-tech-suit performance
  • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
  • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
  • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
  • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
  • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
  • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
  • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
  • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
  • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
  • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
  • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
  • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
  • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
  • 05-06-14: 3:37, 3:39, 3:38
  • 06-03-14: 3:30, 3:28+, 3:28 (endurance jammers)
  • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
  • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
  • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed hammer)
  • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
  • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)
  • 09-14-15: 3:32+, 3:32+, 3:29 (endurance jammers)
  • 10-19-15: 3:27, 3:28, 3:31 (endurance jammers)
  • 03-13-16: 3:35, 3:33, 3:33 (old TYR Tracer Light)
  • 05-10-16: 3:44, 3:42, 3:38 (endurance jammers)
  • 06-14-16: 3:32, 3:30, 3:28 (old B70 tech jammers)
  • 08-07-16: 3:34, 3:37, 3:35 (old B70 tech jammers)


3 x 50: active recovery

TOTAL: 2,750 SCM

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Comments

  1. knelson's Avatar
    Do you have any more competitions planned this summer?
  2. pwb's Avatar
    Quote Originally Posted by knelson
    Do you have any more competitions planned this summer?
    Nope. My focus now is to get in decent enough shape to race the mile at Dana Point and then focus on having a good SCM season after that.