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Of Swimming Bondage

Locked up my longest month of training

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by , October 30th, 2016 at 09:37 PM (97 Views)
After finishing today's workout and logging it in my handy-dandy Excel tracker, I realized that, pretty much unbeknowst to yours truly, I had managed to clock my highest volume month of training in 2016 - 79.1K yard equivalents. I have been steady around 62K yard equivalents from May through September. I did consciously try to ramp up this month, but didn't quite realize that I was putting in this much. I'll use this volume lateR as an excuse for today's bonk

I had a great morning Saturday training down at the Ahwatukee Family YMCA - http://www.1001pools.com/pool-pics?l...aItem-iuvpu2qq. My wife had an event in Tempe that morning and my original plan was to swim with Swim Devil Masters, but their Tempe workout was cancelled due to a waterpolo tournament. This YMCA was about 15-20 minutes away from my wife's thing and so I was able to drop her off and get in a good & fast 2.3 mile run on the treadmill followed by a solid attempt at my Aussie 200 set done backstroke style. I'll call this an attempt because, after the third round, I was really struggling to keep my stroke together. I did the last round IM.

For a YMCA outdoor pool, this was almost perfect - the lap pool was dedicated for lap swimming only and was 5.5' to 6' deep the whole way. The water was a little warmer than I'd prefer, but still probably 80 and it was crystal clear. I had my own lane. The only thing I didn't like is that there were no gutters, just flat walls. For a $10 daily fee, though, I really can't complain.

Today was my second-to-last attempt at my 400 IM test set before the Ron Johnson meet in a couple of weeks - https://www.clubassistant.com/club/m...1044&smid=8251. I was feeling pretty ragged in warmup and did an extra set of 8 x 25 to get me revved up for the main event, but felt great through the 50s, 100s and 200s. I fully expected to have a really good result on the straight 400, but I completely bonked after the first 50 of backstroke and just bagged the rest of it. I'll try this again next Saturday and then roll the dice for the meet.

Warmup sets (1,950)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s to 1:16s on every single one
  • 16 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
  • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
  • 1 x 50: easy
  • 8 x 25: on 0:35, odds easy, evens strong IM order
  • 1 x 50: easy


400 IM Test Set (1,850 set / 3,800 total)


  • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
    • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
    • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
    • 09/17/13 - 35+, 35, 42, 33
    • 09/23/13 - 33, 35, 40+, 31+ (much better!)
    • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
    • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
    • 10/30/13 - 33, 34, 40+++/41---, 31-
    • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
    • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
    • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
    • 06/27/14 - 0:34, 0:35, 0:42, 0:32
    • 07/27/14 - 0:35, 0:35, 0:42, 0:32
    • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
    • 06/12/16 - 0:34, 0:36, 0:41, 0:33
    • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
    • 10/09/16 - pretty much the same as 10/02
    • 10/16/16 - 0:35, 0:36, 0:43, 0:33
    • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33
    • 10/30/16 - 0:34, 0:35, 0:41, 0:31+

  • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
    • SCM target would be to descend from 1:22 to 1:10
    • SCY target would be to descend from 1:14+ to 1:02+
    • 09/17/13 - 1:23, 1:22, 1:19, 1:14
    • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
    • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
    • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
    • 10/30/13 - 1:21, 1:18, 1:14, 1:12
    • 04/01/14 - 1:21, 1:19, 1:14, 1:13
    • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
    • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
    • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
    • 07/27/14 - 1:20, 1:16, 1:14, 1:11
    • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
    • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
    • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
    • 10/09/16 - pretty much the same as 10/02
    • 10/16/16 - 1:26, 1:22, 1:18, 1:16
    • 10/22/16 - 1:24, 1:19, 1:16, 1:13+
    • 10/30/16 - 1:25, 1:20, 1:17, 1:12+

  • Masters' Two Minutes and an easy 50
  • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
    • 09/17/13 - 2:49, 2:38
    • 09/23/13 - 2:49, 2:33
    • 10/06/13 - 2:45, 2:33
    • 10/27/13 - 2:43, 2:32
    • 10/30/13 - 2:41, 2:30+
    • 04/01/14 - 2:47, 2:36
    • 04/14/14 - 2:48, 2:30
    • 06/01/14 - 2:43, 2:32
    • 06/27/14 - 2:43+, 2:31
    • 07/27/14 - 2:45, 2:31
    • 05/21/16 - 2:47, 2:35
    • 06/12/16 - 2:45, 2:30
    • 10/02/16 - 2:48, 2:37
    • 10/09/16 - 2:50, 2:36
    • 10/16/16 - 2:52, 2:36
    • 10/22/16 - 2:54, 2:35
    • 10/30/16 - 2:51, 2:32+

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
  • 1 x 400: IM on 6:00, AFAP, from blocks
    • 09/17/13 - 5:36 (ugh-o-rama)
    • 09/23/13 - 5:15
    • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
    • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
    • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
    • 04/01/14 - 5:21 (no splits)
    • 04/14/14 - skipped it
    • 06/01/14 - 5:13 (from dive)
    • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
    • 07/27/14 - skipped it
    • 05/21/16 - 5:21+ (from dive)
    • 06/12/16 - 5:13+ (from dive)
    • 10/02/16 - 5:18 (from dive)
    • 10/09/16 - 5:18+ (from dive)
    • 10/16/16 - 5:19 (from dive)
    • 10/22/16 - 5:17 (from dive)
    • 10/30/16 - bonked after 150 and then just cruised an extra easy bit to get to 3,800 meters total

TOTAL: 3,800 SCM

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Comments

  1. flystorms's Avatar
    Nice work! Did you go more days/week or did you add a bit more time to each workout to get the increased mileage?
  2. pwb's Avatar
    Quote Originally Posted by flystorms
    Nice work! Did you go more days/week or did you add a bit more time to each workout to get the increased mileage?
    With the exception of February, I have averaged 23.5 workouts per month and did 24 in October, so it was primarily through picking up my average volume per workout.