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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