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Of Swimming Bondage

Oh Canada 3s

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by , October 8th, 2016 at 06:03 PM (55 Views)
My oldest daughter had given me a Canadian National team cap autographed by one of her Olympian teammates and I decided that was just the extra bit of mojo-tivation I needed today for my 3 x 300 test set. Not sure if the cap was the reason, but the results were improved over 4 weeks ago and getting closer to the range I'd like to be in:

Warmup sets (1,750 set)

  • 1 x 400: IM kick-drill
  • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim (1:15, 1:14, 1:13, 1:11)
  • 8 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
  • 4 x 50: on 1:05, kick descend, dolphin-breast by 25s
  • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:38, 0:43, 0:33)
  • 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 100: easy


3 x 300 Test Set (1,000 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)
  • 09-04-16: 3:38, 3:34, 3:33 (old B70 tech jammers)
  • 10-08-16: 3:30, 3:31+, 3:30- (old B70 tech jammers)


1 x 100: easy breast kick

Speed-stroke 50s (1,000 set / 3,750 total)
  • 16 x 50: on 1:15, odds easy free, evens twice through fast IM order, going fly, back & breast from blocks
  • 4 x 50: active recovery on 0:40,0:45,0:50


TOTAL: 3,750 SCM

Comments:
  • I was back in AZ Friday and got in a great, outdoor sunrise yoga at the JCC in the morning and then the first three sets of workout #3 from http://forums.usms.org/showthread.ph...885#post316885 in the late afternoon.
  • This was the longest workout I've done in the last 5 weeks, since that monster 5,600 LCM on 9/2 at Rose Bowl and I am certainly feeling it big time. Not sure how the 400 IM test set is going to feel tomorrow

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Tags: test 3 x 300
Categories
Swim Workouts

Comments

  1. StewartACarroll's Avatar
    Awesome job Patrick.