I had a very solid month of training in January, at least in terms of consistency of being in the water and swim volume/effort. There were some flashes of faster swimming that encouraged me and today I repeated my 3 x 300 Test Set at my LA Fitness. I was much improved from early December, and closing in on times I had done back in January of 2016, a year when I raced very well.
Standard Warmup (1,750 yards)
1 x 400: IM, kick-drill by 25s
4 x 100: on 1:30, freestyle swim, descend wearing a Finis snorkel
In 2018, I was 1:12, 1:11, 1:08, 1:04
2019-08-01 was 1:17, 1:13, 1:11+, 1:09
2019-12-02 was 1:13+, 1:11+, 1:09+, 1:07
2020-02-03 was 1:15, 1:11, 1:08, 1:04
8 x 50: on 0:50, w/Finis Z2 Zoomer fins, dolphin kick
Odd 25s on stomach, going 8-9-10-11-12-13-14-15 underwater SDKs no breath fast, then easy into a flip turn
Even 25s on back, going 8 underwater SDKs no breath fast, then easy the rest of the way
In 2018, I was 0:31 (fly), 0:33 (back), 0:39 (breast), 0:30 (free)
2019-08-01, was 0:35, 0:35, 0:41, 0:32
2019-12-02, was 0:35, 0:35, 0:39+, 0:32+
2020-02-03 was 0:33, 0:34, 0:40, 0:32+
8 x 25: odds easy double arm backstroke focusing on a deep catch, evens fast IM order
1 x 50: easy scull
3 x 300 Test Set (900 set / 2,650 yards total)
3 x 300: test set on 4:00
My best performance ever on this was back in December of 2016, when I went 3:08+, 3:09, 3:08+
2016-01-04 - 3:16, 3:15, 3:14
2018-11-23 - 3:25, 3:22+, 3:19+
2019-08-01 - 3:34, 3:33, 3:30
2019-12-02 - 3:27, 3:29, 3:25
2020-02-03 - 3:18, 3:17, 3:19
This puts my Threshold pace at 1:06
Will adjust my Base Pace down from 1:20 to 1:15
Cool-down (450 set / 3,100 total)
9 x 50: active recovery, 1 free on 0:40, 2 free on 0:45, 3 back on 0:50, 2 fly drill on 0:55, 1 breast kick
TOTAL: 3,100 SCY