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.
Comments