Swim Test & New Core Routine

Did a swim test today that consisted of the following:

W/U = 1500 yard swim
M/S = 200 yard swim at max effort (1:00 RI), 800 yard swim @ max effort
C/D = 600 yard swim

The resulting 100 yard average pace (for the 800) is used to approximate my lactate threshold and will be used to determine my base pace for future sets. It’s the same idea as the T1 pace test I did back on 06/04/2010 and then again on 07/13/2010. Before I reveal my most recent results, let’s take a look back at those from 2010:

JUNE 04, 2010:

1st 300 = 3:40 (1:13 per 100 yards)
2nd 300 = 3:45 (1:15 per 100 yards)
3rd 300 = 3:45 (1:15 per 100 yards)

3:43 average

3:43 / 3 = 1:14 average per 100 yards.

JULY 13, 2010:

1st 300 = 3:27 (1:09 per 100 yards)
2nd 300 = 3:39 (1:13 per 100 yards)
3rd 300 = 3:47 (1:15 per 100 yards)

3:37 average

3:37 / 3 = 1:12 average per 100 yards.

Here are the results from today:

200 yards in 2:10 (1:05 per 100 pace)
800 yards in 10:00 (1:15 pace)

So, as you can see, my base pace is still relatively the same even using a different testing method (1:14, 1:12, 1:15). My first reaction is, “What?!?” My second reaction is, “How can this be?!?” Seriously, I feel like I am in a much better place physically than I was 2 years ago. I feel stronger, I’m strength training, I’m (on average) 8-10 pounds lighter, I’ve worked with Frank on my technique (totally revamping it), and I’ve built a fantastic base. What gives? After digesting the data, I replayed those two tests from 2010 in my mind. The reason I’m able to do this is because they hurt so much. I remember gasping for air and becoming weak right around 150 – 200 yards in on every 300. This time however, I didn’t feel like this until the last 10 yards of the 200 and maybe the last 100 yards of the 800. Less fatigue and the same results actually sound pretty good, no?

After my swim test, I headed up to the Pain Cave to get "schooled" on my new core routine.  Here it is:

** is new exercise or modified

Band:
Side Steps
Monsters
** Giants
Bosu: (band above knee)
Squats with weight hold for 5"
**Moguls with or without weight 45"-60"
**Front box jumps (go to higher box) band above knee land soft in running position (mid foot)
**"Runners" band above knee in "crunch" position

No Band:
**Hamstring curls with stability ball (two leg work toward one leg)
**Side Dips(instead of step ups)
**Knee Drives (bench with 2 risers)
Squat Jumps with curls
**One Leg "skaters" with or without weight
Planks

This is a 2 time circuit 2X12.... At times schedule may cut it down to 1X through.