After yesterdays long distance workout I decided on a shorter 2100 meter workout for today. The goal was to swim a 1500 meter to get a comparison time on the freestyle side of things since I have been concentrating on breaststroke for the past few swims. I did end up doing a 1750 meter freestyle set and then a few smaller mixed sets to finish off my workout.
I was very happy with my results. While I still need to shave some time off before October, I exceeded some PR’s today which is putting me in the right direction.
7/27/2026 Workout Summary
| Metric | Value |
|---|---|
| Total Distance | 2,100 m |
| Total Swim Time | 37:55 |
| Total Rest Time | 1:59 |
| Total Session Time | 39:54 |
| Swim Sets | 3 |
| Average Swim Pace | 1:43 /100 m |
| Average HR | 116 bpm |
| Maximum HR | 141 bpm |
| Average SWOLF | 37 |
I asked ChatGPT to evaluate today’s swim vs where I need to be to place in the 2026 Huntsman World Senior Games, and much as I hate to post things from AI it does a good job of evaluating my swims.
| Set | Stroke | Distance | Time | Pace /100 m | Rest |
|---|---|---|---|---|---|
| 1 | Freestyle | 1,750 m | 29:27.0 | 1:41.0 | 0:54.6 |
| 2 | Mixed | 250 m | 4:39.7 | 1:51.9 | 0:54.4 |
| 3 | Mixed | 100 m | 1:48.6 | 1:48.6 | 0:10.1 |
ChatGPT Notes:
- The 1,750 m continuous freestyle is now your strongest sustained freestyle endurance benchmark and exceeds your target 1,500 m race distance.
- The 250 m mixed and 100 m mixed sets appear to have been technique-oriented rather than race-pace efforts, so I have not used them to update your breaststroke projections.
Comparison with Your Previous Best
| Event | Previous Best | Today’s Projection | Improvement |
|---|---|---|---|
| 800 m Freestyle | 14:29.1 | 13:27.8 | 1:01.3 faster |
| 1500 m Freestyle | 26:09.4 | 25:14.6 | 54.8 seconds faster |
1500 m Freestyle Comparison
| Place | 2025 Time | Difference |
|---|---|---|
| 🥇 Gold | 23:34.66 | +1:39.9 |
| 🥈 Silver | 23:39.43 | +1:35.2 |
| 🥉 Bronze | 25:04.75 | +9.9 |
| 4th | 25:06.88 | +7.7 |
| Your Projection | 25:14.6 | — |
1500m Pace Comparison
| Place | Pace (/100 m) | Your Pace |
|---|---|---|
| Gold | 1:34.31 | |
| Silver | 1:34.63 | |
| Bronze | 1:40.32 | |
| 4th | 1:40.46 | |
| You | 1:40.97 |
800 m Freestyle Comparison
| Place | 2025 Time | Difference |
|---|---|---|
| 🥇 Gold | 12:00.10 | +1:27.7 |
| 🥈 Silver | 12:16.56 | +1:11.2 |
| 🥉 Bronze | 12:32.85 | +54.9 |
| 4th | 12:56.76 | +31.0 |
| Your Projection | 13:27.8 | — |
800m Pace Comparison
| Place | Pace (/100 m) | Your Pace |
|---|---|---|
| Gold | 1:30.01 | |
| Silver | 1:32.07 | |
| Bronze | 1:34.11 | |
| 4th | 1:37.10 | |
| You | 1:40.97 |
I think tomorrow (if I am able to get to pool, as I have a doctor appointment and may need to miss a workout), I am going to work on my breaststroke again. That has always been my strongest stroke, if I alternate freestyle and breaststroke in a ladder format, increase distance 50M every 2 sets, it looks something like this:
| Breaststroke | 200 |
| Freestyle | 50 |
| Breaststroke | 150 |
| Freestyle | 100 |
| Breaststroke | 100 |
| Freestyle | 150 |
| Breaststroke | 50 |
| Freestyle | 200 |
| TOTAL For master set | 1000M |
I call these my ladder workouts. I usually do 2 or 3 of them and try to keep to a 20 second rest between sets. It’s a good time standard for both strokes. This also allows me to work on my turns, which are probably the biggest issues with my freestyle times. My breaststroke turns aren’t awful but I am still swimming with the old breaststroke rules in place. Things have changed in 40 years.
I think that’s it for today. We will see what tomorrow brings. If I don’t get to the pool tomorrow I will do this workout on Wednesday. No major deal, I am hitting my goals this month.
