Occasionally you get a leap forward in performance, and you go home happy. This happened today, and coincided with having done a bit of interval training recently. Maybe this is a coincidence, maybe it’s not.
Monday I did my planned 4 hour swim, aiming for CSS+13 pace, which felt pretty slow in the first couple of hours, but about right for the last couple of hours. It turned out that the average was about 1:44 per 100 pace, so a second over the target. But it was good to get my first 4 hour swim under my belt, and I felt just fine afterwards, with only some mild achiness in the shoulders afterwards. I got 13.2 km done in that time, so an average of 3.3 km/h. Both my longest swim in duration and distance.
Tuesday I just got a 1.5 km loosener in on a lunchtime.
Then today I decided to have another go at the 3000 m test piece I have blogged about in the past:
W/U – 250 m, 4 x 100 fast, 1900 m straight, 200 m fast, S/D 250 m
Just 48 hours after my longest ever swim, I managed to knock over a minute off the total time for this test set, including the main nautical mile part in 29:20, 1:32.6 per 100 m, 43 seconds faster than ever before. The whole thing, including rests, took 47.7 minutes for the 3000 m, which I am stoked about.
Only in January I was stoked to take this set under 50 minutes for the first time, so there is some real progress here.
I am a CSS convert!
swimsequence 