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Of Swimming Bondage

Not-so-brutal 400s and 3 x 300 test set

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by , November 21st, 2016 at 12:13 AM (55 Views)
I was off my game plan for training on both Thursday and Friday due to very long work / travel days, but got back into the JCC on Saturday for a not-so-brutal variant of this main set from Stewart - http://forums.usms.org/entry.php?389...rday&bt=123042. Rather than aiming for race pace, I just focused on target 3K pace and was consistently 0:15s on the 25s, 0:31+/0:32 on the 50s, 1:04+/1:05 on the 100s and then was 2:11s on the 200s until I pushed the last one and popped a 2:03.

This morning, I got in a nice, but not long (~2.5 miles) hike with my youngest daughter and youngest dog in the morning and then was back at the J for a cloudy afternoon run at my 3 x 300 test set, which I haven't done in SCY since February. The result was pretty pleasing:

Warmup Sets (1,800 set)


  • 1 x 400: IM, kick-drill by 25s
  • 3 x 100: on 1:20, free swim, descend w/snorkel
  • 4 x 100: on 1:45, IM kick on back, descend
  • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order (0:31, 0:32, 0:37, 0:28+)
  • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall on the 1st four, easy on #5 and fast (0:12+) on #6
  • 1 x 50: easy w/snorkel
  • 3 x 50: on 0:45, trying to hold 0:30s, but was 0:29s
  • 1 x 50: easy w/snorkel


3 x 300 Test Set (1,200 set / 3,000 total)


  • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
    • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
    • 02-27-14 - 3:16, 3:12, 3:10+
    • 05-21-14 - 3:14+, 3:10, 3:06
    • 01-04-16 - 3:16, 3:15, 3:14
    • 01-20-16 - 3:11+, 3:09, 3:06
    • 02-03-16 - 3:09, 3:09, 3:11
    • 11-20-16 - 3:09, 3:10+, 3:09

  • 6 x 50: active recovery w/snorkel, 1 on 0:35, 2 on 0:40, 3 on 0:45


TOTAL: 3,000 SCY

Comments:


  • The weather turned cold enough this week that I had to turn the heaters on my pool off. In some years I have made it all the way to Thanksgiving, but not this year. On the flip side, the warmer spring this year meant that I got back in it much earlier than usual.

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