First 3 x 300 Test Set in SCM in Canada

5 October 2020


I had a double treat this morning to kickoff a week's staycation - I got to train with my eldest daughter, Maia, who came out from Vancouver to visit, and finally did my 3 x 300 Base Pace / Threshold Pace in short course metres in Canada. In an odd twist, from 2008 forward when I was living in Arizona, I did most of my training in short course meters (either at a Lifetime Fitness or in my own pool built in 2010), but, since moving to Canada, I've done most of my solo training at an LA Fitness in a yards pool.


This morning, Maia and I went over to the lap swimming time at Barrie's East Bayfield Community Centre, which has a very nice 8 lane, 25 metre pool. Thanks to COVID-19 restrictions, we only had a 45 minute time slot, so we did a quick 1,250 warmup before the main set, something I've been doing for over a decade as a test set:


3 x 300: on 4:30, fast pace aiming to even split as much as possible


Past performances:

  • 08-07-09: 3:36, 3:34+, 3:33

  • 09-01-09: 3:27, 3:25+, 3:26

  • 11-16-09: 3:47, 3:49, 3:51

  • 12-08-09: 3:31, 3:32, 3:30

  • 01-10-10: 3:32, 3:30, 3:31

  • 03-02-10: 3:28, 3:29, 3:27

  • 04-09-10: 3:34, 3:28, 3:27

  • 08-16-10: 3:34+, 3:37, 3:38

  • 05-06-11: 3:32, 3:29, 3:31

  • 06-03-11: 3:27+, 3:26+, 3:26

  • 07-04-11: 3:30, 3:36, 3:42

  • 09-07-11: 3:41, 3:37, 3:37

  • 10-07-11: 3:42, 3:39, 3:36

  • 11-10-11: 3:30, 3:26+, 3:27

  • 11-29-11: 3:30, 3:34, 3:37

  • 01-02-12: 3:46, 3:44, 3:41+

  • 01-31-12: 3:39, 3:36, 3:35

  • 02-27-12: 3:34, 3:30+, 3:27+

  • 03-26-12: 3:28, 3:25, 3:24 - BEST PERFORMANCE EVER

  • 05-19-12: 3:32, 3:34, 3:35

  • 06-19-12: 3:30, 3:28, 3:25+

  • 07-12-12: 3:44, 3:42, 3:30

  • 08-19-12: 3:32, 3:31, 3:33

  • 09-14-12: 3:31+, 3:31, 3:29

  • 03-25-13: 4:05, 4:00+, 3:57

  • 04-12-13: 3:48, 3:45, 3:42

  • 05-10-13: 3:42+, 3:39, 3:40

  • 08-11-13: 3:50, 3:45, 3:40

  • 08-31-13: 3:39, 3:37, 3:34+

  • 10-05-13: 3:38+, 3:33+, 3:32

  • 11-09-13: 3:28, 3:31, 3:29

  • 03-29-14: 3:39, 3:35, 3:33

  • 05-06-14: 3:37, 3:39, 3:38

  • 06-03-14: 3:30, 3:28+, 3:28

  • 07-10-14: 3:27, 3:25, 3:26+

  • 08-19-14: 3:37, 3:34, 3:33

  • 05-03-15: 3:40, 3:34, 3:30

  • 07-06-15: 3:32, 3:36, ... skipped

  • 08-16-15: 3:38, 3:35, 3:32

  • 09-14-15: 3:32+, 3:32+, 3:29

  • 10-19-15: 3:27, 3:28, 3:31

  • 03-13-16: 3:35, 3:33, 3:33

  • 05-10-16: 3:44, 3:42, 3:38

  • 06-14-16: 3:32, 3:30, 3:28

  • 08-07-16: 3:34, 3:37, 3:35

  • 09-04-16: 3:38, 3:34, 3:33

  • 10-08-16: 3:30, 3:31+, 3:30-

  • 10-05-20: 3:39, 3:38, 3:40

With a quick warm-down, we got in 2,500 meters. While this puts me slower than I was four years ago and most other years at the same time, it puts me pretty much on par with where I was back in 2011. In 2011, I was embarking upon a concerted training effort to attempt to have a peak performance at the 2012 US Masters Nationals, when I had just aged up to the 45-49 age group. I did, in fact, swim incredibly well at that meet, an event I consider to be one of the top 5 athletic performances of my life. So, that's encouraging.


More than that, though, this translates into a 1:13 per 100 SCM Threshold Pace (see a good writeup and description of this here) which would be about a 1:05++ pace in short course yards, ahead of the 1:08 pace I recorded three weeks ago. So, making progress.

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