Of Swimming Bondage

On Monday, I had a good run, full shoulder PT routine, and then easy, drill-centric 1,000 yard swim. In closing the swim, I did two 25s fly where my fly finally felt like it should - smooth, powerful, as close to effortless as the stroke can be.

Today was a swim-centric day and I repeated by Broken Mile test set:

Warmup sets (1,450 set)

• 1 x 400: IM, kick-drill by 25
• 4 x 100: on 1:30, free descend w/snorkel (1:12 -> 1:06)
• 4 x 100: on 1:45, dolphin-flutter kick descend w/board (1:27 -> 1:23)
• 8 x 25: on 0:30, odds easy free, evens fast IM order
• 1 x 50: easy w/snorkel

Broken Mile (1,650 set / 3,100 total)
3 rounds of:

• 3 x 50: on 0:45
• 2 x 100: on 1:25
• 1 x 150: on 2:05

50s

• 11-05-15 - SCY - 0:30s
• 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
• 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3
• 12-01-15 - SCY - all 0:30s
• 12-29-15 - SCY - 31+ to 31++++++++
• 01-16-15 - SCY - all 0:29s
• 03-29-16 - SCY - 0:30, 0:31, 0:30, 0:30+, 0:30+, 0:30+, 0:30+, 0:31, 0:31+
• 04-20-16 - SCY - 0:28+, 0:29, 0:29, rest were 0:30 flats
• 06-22-16 - SCY - 0:30 flats on the first 4 then 0:31/2 on last 2
• 09-01-16 - SCY - round 1 0:32s, round 2 0:31s, round 3 0:30+/0:31-, round 4 (0:29, 0:29, 0:28++)
• 11-09-17 - SCY - 31+, 31, 31, 32, 31+, 31, 32, 31+, 31, 32, 33, 33
• 12-05-17 - SCY - 31+, 31, 30+, 31+, 31+, 31, 32, 32, 32

100s

• 11-05-15 - SCY - 1:00/1:01s
• 11-12-15 - SCY - 0:59s/1:00-s
• 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3
• 12-01-15 - SCY - all 1:00+/1:01s
• 12-29-15 - SCY - 1:04 to 1:04+
• 01-16-16 - SCY - 1:00, 1:01, 1:02, 1:01+, 1:02, 1:02
• 03-29-16 - SCY - 1:01, 1:02, 1:02+, 1:02, went last round easy
• 04-20-16 - SCY - 1:00 flats all the way
• 06-22-16 - SCY - 1:02s on the first 4 then 1:03/3+ on last 2
• 09-01-16 - SCY - 1:04, 1:03+, 1:04, 1:02+, 1:02, 1:01+
• 11-09-17 - SCY - 1:04, 1:04+, 1:04, 1:05, 1:06, 1:06
• 12-05-17 - SCY - 1:05, 1:04+, 1:04, 1:03+, 1:05, 1:05

150s

• 11-05-15 - SCY - 1:33, 1:32, 1:33
• 11-12-15 - SCY - 1:30, 1:29, 1:28+
• 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33
• 12-01-15 - SCY - 1:32+, 1:32+, 1:30 (pushed the last one harder)
• 12-29-15 - SCY - 1:40, 1:37, 1:37
• 01-16-16 - SCY - 1:33, 1:33, 1:32
• 03-29-16 - SCY - 1:35+, 1:34, loafed last round
• 04-20-16 - SCY - 1:30-, 1:30+, 1:28-
• 06-22-16 - SCY - 1:35, 1:35, 1:37
• 09-01-16 - SCY - 1:36, 1:34+, 1:32+
• 11-09-17 - SCY - 1:39, 1:37, 1:42
• 12-05-17 - SCY - 1:37+, 1:37, 1:36+

3 x 50: on 0:45, 0:50, active recovery

TOTAL: 3,100 SCY

Comments:

• My free didn't feel as connected as those two moments of brilliant fly the day before, but I felt steady throughout this. This test set has been a good barometer for what I could hold in an actual mile race (not that I'm racing that distance any time soon), so it will be good to repeat periodically as a test for my endurance.