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Of Swimming Bondage

Pitt riffs & my first 2017 broken mile

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by , October 9th, 2017 at 12:44 PM (81 Views)
I had another great, building week of training last week, notching up 14K yard equivalents across 5 swimming workouts, along with three short high intensity treadmill runs and my shoulder PT and weights exercises on 5 days. On Friday and Saturday, I ripped off and created some speed IM riffs on workouts from my two favorite Pittsburgh bloggers - http://forums.usms.org/entry.php?41135-Wed-Oct-4 and http://forums.usms.org/entry.php?411...back-to-normal). I was fully planning to do a repeat of my Wimp-ified 400 IM test set (http://forums.usms.org/entry.php?411...hone-was-tired) on Sunday, but, after too much speed breaststroke on the prior two days, my legs were not quite up to more breaststroke. I've been very hesitant to do a full freestyle-centric workout, as my PT advised me to swim more balanced workouts with a less singular focus on freestyle, but I decided to give my old standby, Broken Mile workout (http://forums.usms.org/entry.php?38886-Unbreaking), a try:

Warmup sets (1,550 total)
  • 1 x 400: IM, kick-drill
  • 4 x 100: on 1:45, backstroke, focus on technique, but still aim to descend (1:34 -> 1:28)
  • 8 x 50: on 0:50, w/monofin, SDK, 1st 10 kicks off each wall AFAP and no breath and then moderate to wall; odd lengths on belly, even lengths on back
  • 12 x 25: on 0:40/0:30, odds easy breast kick on my back focused on narrow knees, evens fast fly-back-free twice through
  • 1 x 50: easy


Broken Mile (1,500 set / 3,050 total)
3 rounds of:
  • 3 x 50: on 0:50
    • Best ever was 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
    • 10-08-17 - was 0:36++/0:37 on rounds 1 and 2, 0:35s on round 3

  • 2 x 100: on 1:35
    • Best ever was 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
    • 10-08-17 - 1:15+, 1:15, 1:15, 1:16, 1:13, 1:13

  • 1 x 150: on 2:20
    • Best ever was 10-21-15 - 1:40, 1:39+, 1:37+
    • 10-08-17 - 1:54+, 1:51, 1:49


Cool-down (200 set / 3,250 total)
  • 4 x 50: on 0:45, 0:50, 0:55, w/snorkel, active recovery


TOTAL: 3,250 SCM

Comments:
  • Though I am well away from my best from two years ago, this felt good, pain-free and I was in this super-stellar great mood the rest of the day. My wife caught me whistling one of my teenaged-daughters' pop songs as I rustled up brats and grilled onions for dinner and said, "You sound so happy, but I thought you hated that song." I replied, "I am and I do, but I feel so good that I don't ever care; I'm kind of even understanding the catchy-ness of the melody."
  • My great mood has extended to this morning. I have to be in the backwoods of Pennsylvania this week for an offsite corporate meeting and had this wonderful plan to run and do PT this morning, followed by an evening swim on the east coast. I was supposed to land at 6pm eastern time, but got to the airport and now my flight is delayed at least two hours. While I certainly would have liked to swim this evening, I suspect there won't be a pool open by 9pm, which will be about the time I could feasibly get somewhere. I'm thankful I did my morning workout and will just ride this good mood through the flight delay and then make sure I swim tomorrow morning.

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Comments

  1. Karl_S's Avatar
    I have to be in the backwoods of Pennsylvania this week for an offsite corporate meeting
    Where is PA? PA is a big place. (well ok. not by AK or TX standards, but it does take a big chunk of the day to drive from one side to the other) There are some pools open at 9 in my neck of the woods.
  2. pwb's Avatar
    Quote Originally Posted by Karl_S
    Where is PA? PA is a big place. (well ok. not by AK or TX standards, but it does take a big chunk of the day to drive from one side to the other) There are some pools open at 9 in my neck of the woods.
    Unfortunately, we're at a resort (of sorts) in the Poconos. I was there last year (http://forums.usms.org/entry.php?397...in-the-Poconos) and they have a ~20 yard pool, but it is not setup for training. I will stay near Newark tonight and should be able to swim tomorrow morning at a JCC before I have to leave for PA. If all goes as planned, I'll be able to be back Thursday evening for the Berkeley Masters 8pm workout (https://www.teamunify.com/SubTabGene..._stabid_=63739).
  3. Karl_S's Avatar
    Quote Originally Posted by pwb
    ... If all goes as planned, I'll be able to be back Thursday evening for the Berkeley Masters 8pm workout (https://www.teamunify.com/SubTabGene..._stabid_=63739).
    That's a sweet new pool at BAC. My daughter has raced there. The roof leaks on the spectators during a rain storm though