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Of Swimming Bondage

Testing 3,3,3

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by , March 12th, 2018 at 10:48 PM (238 Views)
I slept great last night - out like a light at 10pm and easily up at 5:30am - and was in the water at the JCC a little after 6am for my 3 x 300 Test Set:

Warmup sets (1,800 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:20, free descend swim w/snorkel (1:15, 1:14, 1:11, 1:10)
    • really was feeling the 3,700 yard workout from last night

  • 4 x 100: on 1:45, dolphin-flutter kick by 25s, descend; odds w/board, evens on back
  • 12 x 25: on 0:30, odds easy, evens fast fly-back-free
  • 6 x 50: #1 and #6, cruise w/snorkel, #2 to #5 on 0:50, aiming to hold 0:30s



3 x 300 Test Set (900 set / 2,700 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+
  • 03-12-18 - 3:22, 3:18, 3:15


Cool-down (300 set / 3,000 total)

  • 6 x 50: 2 each on 0:40, 0:45, 0:50


TOTAL: 3,000 SCY

Comments:
  • All things considered with the last month of training, this was better than anticipated. It took me a LONG time to get warmed up and my stroke was a bit choppier than I'd like, but I pushed hard and it felt good to do that.

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Tags: test 3 x 300
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Swim Workouts

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