Training Table: Broken Mile

September 27th, 2020


I got into doing a Broken Mile as a relatively routine test set / workout as far back as 2009 when I was back at my parents and dropped in with the fantastic Masters group at NOVA Aquatics. Not only was it like old home week swimming with guys and gals I had trained with back in the 1970s and 1980s, it was even more nostalgic as one of my old age group coaches, Mark Kutz, ran this Masters group. Mark was a creative coach when I was 12 and still had the same enthusiasm and wonderful workouts when I was 43. One of his favorite challenges was to push his swimmers with Broken Miles, sets that added up to 1650 yards done at a fast pace. Over the decade plus since then, I've done a lot of those variations, but also use this particular model as a test set. I was at my local LA Fitness today and launched into it following my 'long standard' 1750 yard warmup.

Broken Mile (1,650 set / 3,250 total)

3 rounds of:

  • 3 x 50: on 0:45

  • 2 x 100: on 1:25

  • 1 x 150: on 2:05

Followed by one round of 3 x 50 on 0:45 aiming to sprint to the finish


50s

11-05-15 -0:30s

11-12-15 - solid 0:29s, maybe one 0:28+ and one 0:30-

11-25-15 - 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3

12-01-15 - all 0:30s

12-29-15 - 31+ to 31++++++++

01-16-15 - all 0:29s

03-29-16 - 0:30, 0:31, 0:30, 0:30+, 0:30+, 0:30+, 0:30+, 0:31, 0:31+

04-20-16 - 0:28+, 0:29, 0:29, rest were 0:30 flats

06-22-16 - 0:30 flats on the first 4 then 0:31/2 on last 2

09-01-16 - round 1 0:32s, round 2 0:31s, round 3 0:30+/0:31-, round 4 (0:29, 0:29, 0:28++)

11-09-17 - 31+, 31, 31, 32, 31+, 31, 32, 31+, 31, 32, 33, 33

12-05-17 - 31+, 31, 30+, 31+, 31+, 31, 32, 32, 32

12-26-17 - 30+ to 31+ on all, with on errant 29+ in there; on the 'extra round,' I was 30+, 0:29+, 0:28+++

09-27-20 - solid 33s, with the last three at 32, 31+, 31_

100s

11-05-15 - 1:00/1:01s

11-12-15 - 0:59s/1:00-s

11-25-15 - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3

12-01-15- all 1:00+/1:01s

12-29-15 - 1:04 to 1:04+

01-16-16 - 1:00, 1:01, 1:02, 1:01+, 1:02, 1:02

03-29-16 - 1:01, 1:02, 1:02+, 1:02, went last round easy

04-20-16 - 1:00 flats all the way

06-22-16 - 1:02s on the first 4 then 1:03/3+ on last 2

09-01-16 - 1:04, 1:03+, 1:04, 1:02+, 1:02, 1:01+

11-09-17 - 1:04, 1:04+, 1:04, 1:05, 1:06, 1:06

12-05-17 - 1:05, 1:04+, 1:04, 1:03+, 1:05, 1:05

12-26-17 - 1:03, 1:03, 1:03+, 1:02+, 1:03, 1:02

09-27-20 - 1:08, 1:07, 1:07, 1:07, 1:07+, 1:06+

150s

11-05-15 - 1:33, 1:32, 1:33

11-12-15 - 1:30, 1:29, 1:28+

11-25-15 - 1:32, 1:37 (w/snorkel), 1:33

12-01-15 - 1:32+, 1:32+, 1:30 (pushed the last one harder)

12-29-15 - 1:40, 1:37, 1:37

01-16-16 - 1:33, 1:33, 1:32

03-29-16 - 1:35+, 1:34, loafed last round

04-20-16 - 1:30-, 1:30+, 1:28-

06-22-16 - 1:35, 1:35, 1:37

09-01-16 - 1:36, 1:34+, 1:32+

11-09-17 - 1:39, 1:37, 1:42

12-05-17 - 1:37+, 1:37, 1:36+

12-05-17 - 1:36, 1:36+, 1:35-

09-27-20 - 1:42, 1:41, 1:39


While I was nowhere near my peak performance done back in 2016, a year when I specifically trained for the 1000 and 1650, this was a very solid effort and a great benchmark for my path back to being in better, faster shape.

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