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7am habits calling (Broken Mile)

13 April 2022


"First light in the morning

Shadows start to fall

Temptation is calling..."


The trance dance music that shuffled up on the way to the pool was a great beat to backdrop the habit calling me this morning, a Broken Mile. I got the idea for routinely doing a Broken Mile from an early age group coach of mine, Mark Kutz, from times when I had dropped in with the Masters team he now coaches in Richmond, Virginia. Mark will mix this set up, but the version I really like is this:


3 rounds of:

  • 3 x 50: on 0:45

  • 2 x 100: on 1:25

  • 1 x 150: on 2:05

followed by one extra round of the 3 x 50s to total 1,650 yards.


This morning, I did my standard 1,750 warmup and then the Broken Mile, with results compared to earlier this year and back to my best ever performance on this:

  • November 12, 2015:

    • 50: solid 0:29s, maybe one 0:28+ and one 0:30-

    • 100: 0:59s/1:00-s

    • 150: 1:30, 1:29, 1:28+

  • February 27, 2022

    • 50: 32 to 33+

    • 100: 1:05, 1:05, 1:06+, 1:06, 1:07+, 1:07

    • 150: 1:39, 1:41, 1:43

  • Today

    • 50: solid 0:31, getting to 0:30s on last two of the 4th round

    • 100: 1:04, 1:02+, 1:04+, 1:04, 1:04, 1:04

    • 150: 1:37, 1:37, 1:37+

I did an active recovery set of 7 x 50 on 0:35 (free), 0:40 (free), 0:45 (free), 0:50 (free-back), 0:55 (back), 1:00 (back swim, back drill) and 1:05 before testing my speed:


8 x 50: on 1:00, odds fast IM order (0:30, 0:32, 0:38+, 0:28), evens easy


I added an extra 100 cool-down for a great 4,250 yards in almost exactly 75 minutes.


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