I jumped into the local LA Fitness 25 yard pool here in beautiful Barrie this morning to re-test my Base Pace:
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
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+
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 (1,000 set / 2,750 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+
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
This puts my Threshold pace at 1:09
I keep my Base Pace at 1:20
1 x 100: easy sculling and kicking with a snorkel
TOTAL: 2,750 yards
In warmup, I honestly thought I was going to be in the low 3:20 range. Midway through #2, I thought I was going to totally fall apart, so it was good to have a solid effort on #3. This did mark my 5th day of swimming in a row, though, so I'm starting to get the consistency of training. The gains will come.