Training Table: On the right track

February 3, 2020

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

  •  6 x 50: on 1:00, #1 and #6 are easy breastroke kick while wearing the snorkel; evens are strong IM order

    • 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

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