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Of Swimming Bondage

Pulse plot = longest workout of 2017

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by , October 16th, 2017 at 02:00 PM (39 Views)
I did swim on Saturday, but I was feeling all wonky from my week of travel that I cut my (lame) attempt at the 'Hackett 200' IM set off after the first two rounds and decided I'd go for longer on Sunday. I did just that, notching up my longest workout of the year** and was surprised with how good I actually felt. The workout was a mix of the 'Salo Pulse Plot' and some race-pace 25s:

Warmup sets (1,750 set)


  • 1 x 400: IM, kick-drill by 25s
  • 4 x 100: on 1:30, free descend with snorkel (1:20, 1:19, 1:18, 1:17)
  • 8 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even
  • 6 x 50: on 1:00, #1 and #6 cruise free w/snorkel, #2 to #5 strong IM order (0:37, 0:39, 0:43+, 0:34)
  • 8 x 50: on 0:30, odds cruise free, evens strong IM order
  • 1 x 50: scull w/snorkel



Salo Test Set: Pulse Chart (800 set / 2,550 total)


  • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately (though I do this at 0:10 after the swim), 0:30 after swim, 1:00 after swim
  • Aim is to go 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70%
    • 09/06/10 - 1:12, 1:08, 1:04+, 1:02-, 1:02-, 1:05, 1:07+, 1:09+
    • 10/06/10 - 1:10, 1:06, 1:04, 1:02, 1:02, 1:06, 1:07, 1:08
    • 05/13/11 - 1:10, 1:05, 1:04, 1:02, 1:03, 1:05, 1:07, 1:09
    • 06/10/11 - 1:08, 1:05, 1:04, 1:03, 1:04, 1:06, 1:07, 1:08
    • 08/06/11 - 1:10, 1:06, 1:05, 1:02+, 1:01+, 1:06, 1:07, 1:09
    • 09/03/11 - 1:13, 1:09+, 1:07, 1:04+, 1:04-, 1:07+, 1:09-, 1:11
    • 10/01/11 - 1:10, 1:09., 1:05, 1:03, 1:03, 1:06+, 1:07+, 1:12
    • 11/01/11 - 1:13, 1:09, 1:07+, 1:03+, 1:03, 1:07, 1:09+, 1:10-
    • 12/01/11 - 1:09+, 1:05, 1:05, 1:01+, 1:02+, 1:04+, 1:06+, 1:08
    • 02/21/12 - 1:11, 1:10, 1:07, 1:05, 1:04+, 1:06, 1:08, 1:10
    • 03/20/12 - 1:10, 1:06+, 1:04, 1:02, 1:02, 1:05+, 1:06, 1:08+
    • 04/18/12 - 1:10, 1:07, 1:04, 1:03+, 1:02+, 1:05, 1:07, 1:08+
    • 06/01/12 - 1:12, 1:09, 1:06, 1:04, 1:05, 1:07, 1:08, 1:09+
    • 06/28/12 - 1:12+, 1:08, 1:05, 1:01+, 1:01+, 1:05, 1:08, 1:10
    • 09/07/12 - 1:12+, 1:08, 1:06, 1:04, 1:05, 1:06+, 1:09, 1:10+
    • 10/10/12 - 1:15, 1:09+, 1:04+, 1:02, 1:02+, 1:05, 1:07, 1:10
    • 11/07/12 - 1:13, 1:09, 1:06, 1:04, 1:05, 1:06+, 1:08, 1:09
    • 05/02/13 -- 1:11, 1:07, 1:05, 1:04+
    • 07/30/13 -- 1:18, 1:15, 1:12, 1:08, 1:08, 1:10, 1:12, 1:16
    • 08/27/13 -- 1:16, 1:11, 1:08, 1:04, 1:04, 1:08+, 1:10+, 1:14
    • 09/24/13 - 1:14, 1:10, 1:05+, 1:03, 1:03, 1:06, 1:10+, 1:13
    • 11/16/13 - 1:10, 1:06, 1:04, 1:01+, 1:02, 1:06, 1:08+, 1:11
    • 04/02/14 - 1:13, 1:10, 1:07, 1:04, 1:04+, 1:07, 1:10, 1:13+
    • 04/23/14 - 1:10+, 1:07, 1:05, 1:02, 1:02+, 1:06, 1:07+, 1:10+
    • 05/28/14 - 1:11, 1:07, 1:05+, 1:04, 1:03, 1:06, 1:09, 1:09
    • 07/03/14 - 1:12+, 1:08, 1:06, 1:04, 1:04, 1:06+, 1:08+, 1:12
    • 07/19/14 - 1:11, 1:07, 1:05+, 1:03, 1:04, 1:06, 1:09, 1:10+
    • 04/13/15 - 1:09, 1:07, 1:04, 1:02, 1:02+, 1:06, 1:09, 1:10
    • 07/10/15 - 1:21, 1:14, 1:09, 1:03, 1:03, 1:10, 1:13+, 1:19
    • 04/23/16 - 1:16, 1:12, 1:07, 1:04, 1:03+, 1:10, 1:13, 1:14
    • 05/28/16 - 1:19, 1:13, 1:08, 1:05, 1:04+, 1:11, 1:14, 1:17
    • 08/28/16 - 1:20, 1:14+, 1:08, 1:05+, 1:04+, 1:09, 1:15, 1:20
    • 09/26/16 - 1:17, 1:14, 1:09, 1:07, 1:07, 1:10, 1:14+, 1:20
    • 10/24/16 - 1:22, 1:14, 1:09, 1:07, 1:06+, 1:10+, 1:17, 1:19
    • 10/15/17 - 1:22, 1:16+, 1:11, 1:08, 1:07, 1:16, 1:19+, 1:21


Race Pace 25s (1,000 set / 3,550 total)
4 rounds of
  • 8 x 25: at target 400 IM race pace (0:16-0:17, 0:18, 0:20, 0:16) on 0:35, 0:40, 0:40, 0:35 by round
    • Go an easy 25 if I ever miss the target pace, which I only did on the 5th fly

  • 1 x 50: easy scull w/snorkel on 1:20


TOTAL: 3,550 SCM

Comments:
  • On the positive side, I was really surprised to see that I could even get under 1:10 on those fast 100s. My freestyle almost felt like it was clicking on a few of the fast laps.
  • On the 'no-surprise' side, the pulse plot, when compared to a year ago shows that I still have a long way to go in terms of swimming fitness.
  • Happily, on the body-weight front, I'm hovering around 186.5 right now. Over my Masters career, I've ranged from about 205 (when I started back in 2000/2001) to the high 180s. I'd like to get back to 185 and hold steady there; that's the weight I was when I finished up my swimming career in college (having entered as a pretty scrawny 170-175).
  • I have another week of business travel, Monday to Thursday. I'm not sure how robust my swimming efforts will be, but I should be able to swim in a few new pools (www.1001pools.com) and that will be great.


** I realize that this is not a huge volume, but it marks good progress for my shoulder health that I can do this without the slightest twinge.

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Updated October 16th, 2017 at 02:12 PM by pwb

Tags: pulse plot
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Swim Workouts

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