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Of Swimming Bondage

Forgot the shoe, so switcharoo

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by , January 10th, 2018 at 10:37 PM (456 Views)
My new workout vision for each week is:
  • Monday - OFF
  • Tuesday - PT in the morning, run + easy swim in the evening (~1.5 to 2k)
  • Wednesday - 3-3.5K aerobic free-centric workout in the morning
  • Thursday - PT in the morning, run in the evening '
  • Friday - 3-3.5K aerobic free-centric workout in the morning
  • Saturday and Sunday - 3.5 to 4k IM-centric workout on each day


I totally nailed Monday and was on track for Tuesday until I opened my bag in the locker room after work and realized I had not packed any running gear. So, I switched up and did my "Wednesday" morning swim on Tuesday evening, a repeat of my 3 x 300 free test set:

Warmup sets (1,850 set)


  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim w/snorkel
  • 1 x 400: on 6:30, dolphin-flutter kick w/board, 5:51
  • 8 x 50:
    • #1 and #7 on 1:20, breast kick w/snorkel and strap
    • #2 to #4 on 0:50 and #5 to #7 on 0:45, free swim, aiming to hold 0:30s (was more like 0:30+ with a few low 0:31s)

  • 8 x 25: on 0:30, odds easy, evens fast IM order
  • 1 x 50: easy


3 x 300 Test Set (900 set / 2,750 total)

3 x 300: on 4:00, aim to hold the fastest pace consistently both within 100s and across the 300s

  • 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++
  • 11-05-17 - 3:31, 3:35, 3:44
  • 12-01-17 - 3:24, 3;21+, 3:17
  • 01-09-18 - 3:13+, 3:15, 3:12+



  • I kind of felt a bit sloppy, but very happy with the performance on that. While one workout / one set is not enough to state equivalency, that puts me back where I was at the start of 2016, the year in which I swam my fastest ever 1000 and 1650 times

Last Bit of Pace (250 set / 3,000 total)
5 x 50: on 0:45, aim to hold first 4 at 0:30 and then cool-down

TOTAL: 3,000 SCY

This morning, I then ran 2.75 miles on the treadmill and got in a 1,500 warmup "workout." I'll get back on plan tomorrow!

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Tags: test 3 x 300
Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Could it have been the sock thief?
  2. JPEnge's Avatar
    Solid 300s there!