Of Swimming Bondage

I've never been as happy to bonk in a workout as I was this Sunday. While I probably should be sad and realize this showed how out-of-shape I am, I took the positive view that it indicated I am finally able to work hard enough over the course of a week to be good and truly tired.

On Sunday morning, I had gone to the JCC and done an aerobic version of my 2 mile treadmill version, as well as the stretch cord portion of my shoulder PT routine. I went back in the afternoon, with the aim of attempting my 3 x 300 test set followed by a USRPT set of IM 25s. I swam well through the same 1,750 warmup as I had done on Saturday (http://forums.usms.org/entry.php?412...00-IM-test-set!) and then launched into 3 x 300 on 4:00, aiming to hold a consistent, 'best average' pace across the set. The data below shows prior SCY performances:

• 12-13-13 - 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
• 12-03-16 - 3:08+, 3:09, 3:08++

... but I knew I'd be nowhere near those times. I didn't feel too bad on the first one (even though it was slow compared to the above) and then just fell apart from there:

• 11-05-17 - 3:31, 3:35, 3:44

Needless to say, I was limping into the wall on that last one and traded my set of USRPT 25s for a long set of UHT - Ultra Hot Tub

Monday is now my ideal rest day and I really enjoyed doing nothing other than a dog walk and my ~30 minute gentle yoga + meditation routine. I was back at the pool this morning for a long workout, the main set being the 'Hackett 200' set done as IMs:

Warmup sets (1,650 set)

• 1 x 400: IM, kick-drill by 25
• 4 x 100: on 1:40, back descend swim
• 4 x 100: on 1:50, IM kick descend on back
• 16 x 25: on 0:30, odds easy free, evens fast IM order
• 1 x 50: easy w/snorkel

Hackett 200 Test Set (2,000)

• 16 x 50: on 0:45, every 4th one at target 200 race pace IM order (remainder easy free w/snorkel)
• 1 x 50: on 1:30, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)

• 12 x 50: on 0:50, every 3rd one at target 200 race pace IM order (remainder easy free w/snorkel)
• 1 x 50: on 1:20, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)

• 8 x 50: on 0:55, every 2nd one at target 200 race pace IM order (remainder easy free w/snorkel)
• 1 x 50: on 1:20, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)

• 4 x 50: on 1:00, at target 200 race pace IM order
• 4 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50

TOTAL: 4,000 SCY



Comments:

• I didn't bring my dive slate and so didn't write down the times, but was roughly:
  
  • Fly - started at 0:34 and pretty much dropped a second each round, ending up at 0:31 on the last roung
  • Back - 0:34 -> 0:32+
  • Breast - 0:39 -> 0:37
  • Free - pretty solid 0:29/0:30
  
  
• This was a good start to the day and the week of training