2% decline in 10+ years ... not bad

7 June 2022


Just like yesterday's 5,000 yard workout, I looked back to early 2012, January 7th to be exact, to repeat an old school aerobic workout. I am picking up the volume up, both to get ready for a 5K open water race at the end of this month and to build a better base for racing of all kinds. This is definitely a grinder of a workout, so much so that when I did this in 2012, I bonked after the round of 4 x 200 and had to convert the 5 x 100 into an easy kick set.


After a basic 1,300 yard warmup, I went into the aerobic set, using a 1:20/100 base throughout and aiming to average 1:10/100 (which is a little less than 10% slower than my most recent aerobic threshold pace).

  • 1 x 500: was 5:56

  • 2 x 400: was 4:41, 4:40

  • 1 x 50: easy backstroke on 1:00

  • 3 x 300: was 3:33, 3:30, 3:31

  • 1 x 50: easy backstroke on 1:00

  • 4 x 200: was 2:21, 2:20, 2:20, 2:22

  • 1 x 50: easy backstroke on 1:00

  • 5 x 100: was 1:09, 1:10+, 1:09, 1:10, 1:11

I cooled down with another 150 easy for 5,100 yards total.


When I swam this set in SCM in 2012, I went on a 1:30/100 pace and my average 100 across the 3,000 meters (since I skipped the last 5 x 100) was 1:16.3. Today's average over the same distance was 1:10.4 which converts to 1:17.8 in SCM. Though I still believe I can get in even better shape and go faster than 2012, it's not bad to have only declined 2% over a decade.


As for tomorrow ... a rest day is planned from the pool!

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