27 November 2022
I took Saturday off from training to travel back home from New Hampshire/Boston with a plan to do my official "race" for the Brute Squad Lite (100 fly, 200 IM, 500 free) at LA Fitness this morning. My original plan was to do my 1,750-yard warmup, attempt the Brute Squad event and then finish up with the third week of my "Chlorine Daddy 200" set, but the pool was strangely crowded after my warmup so I had to put the "race" at the end of the workout to have a lane to myself.
Warmup (1,750 yards)
1 x 400: IM kick-drill
4 x 100: on 1:25, freestyle descend with snorkel (1:15, 1:11, 1:08, 1:07+)
4 x 100: on 1:50, dolphin-flutter kick descend on back (1:30, 1:28, 1:26, 1:23)
6 x 50: on 1:00, #1 and #6 cruise, #2 to #5 strong IM order (31.9, 34.9, 39.4, 30.9)
8 x 25: on 1:00 per pair, odd laps fast IM order (14.1, 14.9, 18.0, 15.), even laps easy
1 x 50: easy
Chlorine Daddy 200s - 3 Weeks Out (1,250 set / 3,000 total)
3 rounds of:
3 x 50: fast on 1:30, 1:15, 1:00
3 x 50: active recovery on 1:00, 1:15, 2:00
I stuck with fly, back, free by round:
Fly - 30.8, 30.7, 30.4 = 30.6 average vs 31.2, 30.6 averages on weeks 1 and 2
Back - 31.4, 30.9, 30.7 = 31.0 average vs 31.4, 31.0 averages on weeks 1 and 2
Free - 28.6, 29.2, 28.8 = 28.9 average vs 29.2, 29.3 averages on weeks 1 and 2
On the last round of recovery 50s, instead of doing the planned three, I went 10 x 50 going 1 on 0:40, 2 on 0:45, 3 on 0:50, 2 on 0:55, 1 on 1:00 and then the last one easy.
Technically, this set was supposed to be 3 rounds of 4 x 50 fast followed by active recovery.
Brute Squad Lite (800 yards / 3,800 total)
After Friday's swim where I took a break between each event and swam ...
100 fly - 1:11.6 followed by 10.7 seconds rest (according to my FINIS Smart Goggles)
200 IM - 2:33.4 followed by 13.2 seconds rest
500 free - 5:38.2
TOTAL - 9:47.10
... I figured I would be slower on my individual "races" if I did not take breaks, but faster overall. I was right:
I wrapped up the workout with another active recovery round to get to 4,150 yards for this workout and 21,100 yards for the entire week.
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