{"id":17683,"date":"2026-07-29T19:51:00","date_gmt":"2026-07-30T01:51:00","guid":{"rendered":"https:\/\/cmolnar.com\/?p=17683"},"modified":"2026-07-29T19:51:01","modified_gmt":"2026-07-30T01:51:01","slug":"71-days-to-event-speed-work-today","status":"publish","type":"post","link":"https:\/\/cmolnar.com\/?p=17683","title":{"rendered":"71 Days to Event &#8211; Speed Work Today"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">I really dislike working on speed. For some reason when I swim short sets I always feel slow. My favorite events are the long ones, so short ones don&#8217;t really excite me. I also had an awesome workout planned on my Garmin, but for some reason my watch decided not to cooperate and thus I was winging it as I went. I managed to do 2100 meters today. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Workout Summary<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Metric<\/th><th>Value<\/th><\/tr><\/thead><tbody><tr><td><strong>Total Distance<\/strong><\/td><td><strong>2,100 m<\/strong><\/td><\/tr><tr><td><strong>Total Swim Time<\/strong><\/td><td><strong>36:50<\/strong><\/td><\/tr><tr><td><strong>Total Rest Time<\/strong><\/td><td><strong>11:06<\/strong><\/td><\/tr><tr><td><strong>Total Session Time<\/strong><\/td><td><strong>47:56<\/strong><\/td><\/tr><tr><td><strong>Swim Sets<\/strong><\/td><td><strong>25<\/strong><\/td><\/tr><tr><td><strong>Average Swim Pace<\/strong><\/td><td><strong>1:45 \/100 m<\/strong><\/td><\/tr><tr><td><strong>Average HR<\/strong><\/td><td><strong>111 bpm<\/strong><\/td><\/tr><tr><td><strong>Maximum HR<\/strong><\/td><td><strong>133 bpm<\/strong><\/td><\/tr><tr><td><strong>Average SWOLF<\/strong><\/td><td><strong>37<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Workout Structure<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Set<\/th><th>Stroke<\/th><th>Distance<\/th><th>Time<\/th><th>Pace \/100 m<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Freestyle<\/td><td><strong>200 m<\/strong><\/td><td><strong>3:30.8<\/strong><\/td><td><strong>1:45<\/strong><\/td><td>0:39.2<\/td><\/tr><tr><td>2<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:53.3<\/strong><\/td><td><strong>1:47<\/strong><\/td><td>0:19.1<\/td><\/tr><tr><td>3<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:57.9<\/strong><\/td><td><strong>1:56<\/strong><\/td><td>0:55.4<\/td><\/tr><tr><td>4<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:54.2<\/strong><\/td><td><strong>1:48<\/strong><\/td><td>0:15.3<\/td><\/tr><tr><td>5<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:54.5<\/strong><\/td><td><strong>1:49<\/strong><\/td><td>0:20.4<\/td><\/tr><tr><td>6<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:54.4<\/strong><\/td><td><strong>1:49<\/strong><\/td><td>0:14.8<\/td><\/tr><tr><td>7<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:54.0<\/strong><\/td><td><strong>1:48<\/strong><\/td><td>0:20.2<\/td><\/tr><tr><td>8<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:53.4<\/strong><\/td><td><strong>1:47<\/strong><\/td><td>0:19.8<\/td><\/tr><tr><td>9<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:55.4<\/strong><\/td><td><strong>1:51<\/strong><\/td><td>0:16.8<\/td><\/tr><tr><td>10<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:55.1<\/strong><\/td><td><strong>1:50<\/strong><\/td><td>0:15.2<\/td><\/tr><tr><td>11<\/td><td>Breaststroke<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:57.0<\/strong><\/td><td><strong>1:54<\/strong><\/td><td>0:58.5<\/td><\/tr><tr><td>12<\/td><td>Freestyle<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:31.7<\/strong><\/td><td><strong>1:32<\/strong><\/td><td>0:15.5<\/td><\/tr><tr><td>13<\/td><td>Breaststroke<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:52.2<\/strong><\/td><td><strong>1:52<\/strong><\/td><td>0:21.0<\/td><\/tr><tr><td>14<\/td><td>Freestyle<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:32.2<\/strong><\/td><td><strong>1:32<\/strong><\/td><td>0:16.4<\/td><\/tr><tr><td>15<\/td><td>Breaststroke<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:54.0<\/strong><\/td><td><strong>1:54<\/strong><\/td><td>0:16.6<\/td><\/tr><tr><td>16<\/td><td>Freestyle<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:35.6<\/strong><\/td><td><strong>1:36<\/strong><\/td><td>0:15.4<\/td><\/tr><tr><td>17<\/td><td>Breaststroke<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:50.1<\/strong><\/td><td><strong>1:50<\/strong><\/td><td>0:20.7<\/td><\/tr><tr><td>18<\/td><td>Freestyle<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:36.1<\/strong><\/td><td><strong>1:36<\/strong><\/td><td>0:20.2<\/td><\/tr><tr><td>19<\/td><td>Breaststroke<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:53.2<\/strong><\/td><td><strong>1:53<\/strong><\/td><td>0:18.7<\/td><\/tr><tr><td>20<\/td><td>Freestyle<\/td><td><strong>150 m<\/strong><\/td><td><strong>2:25.6<\/strong><\/td><td><strong>1:37<\/strong><\/td><td>0:21.5<\/td><\/tr><tr><td>21<\/td><td>Breaststroke<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:53.2<\/strong><\/td><td><strong>1:53<\/strong><\/td><td>0:19.6<\/td><\/tr><tr><td>22<\/td><td>Freestyle<\/td><td><strong>150 m<\/strong><\/td><td><strong>2:30.7<\/strong><\/td><td><strong>1:40<\/strong><\/td><td>0:19.3<\/td><\/tr><tr><td>23<\/td><td>Breaststroke<\/td><td><strong>100 m<\/strong><\/td><td><strong>1:55.0<\/strong><\/td><td><strong>1:55<\/strong><\/td><td>0:54.2<\/td><\/tr><tr><td>24<\/td><td>Mixed<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:48.0<\/strong><\/td><td><strong>1:36<\/strong><\/td><td>0:16.8<\/td><\/tr><tr><td>25<\/td><td>Mixed<\/td><td><strong>50 m<\/strong><\/td><td><strong>0:51.5<\/strong><\/td><td><strong>1:43<\/strong><\/td><td>\u2014<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Initial observations<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This was a <strong>quality interval workout<\/strong>, alternating freestyle and breaststroke after a series of 50 m breaststroke repeats.<\/li>\n\n\n\n<li>Freestyle speed remained excellent, with consecutive <strong>100 m repeats at 1:32\u20131:36 pace<\/strong> and <strong>150 m repeats at 1:37\u20131:40 pace<\/strong>.<\/li>\n\n\n\n<li>Breaststroke 100 m repeats were tightly grouped between <strong>1:50 and 1:55<\/strong>, indicating good pacing consistency despite the preceding 50 m repeat set.<\/li>\n\n\n\n<li>The total rest time of <strong>11:06<\/strong> (about <strong>23%<\/strong> of the session) makes this a relatively high-quality interval workout rather than an endurance session.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Next Workout<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I think my next workout will be an endurance workout, or maybe just a few 10 minute swims. I have to see how I feel tomorrow.  I would like to have a rest day before starting my next month.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I really dislike working on speed. For some reason when I swim short sets I always feel slow. My favorite events are the long ones, so short ones don&#8217;t really excite me. I also had an awesome workout planned on my Garmin, but for some reason my watch decided not to cooperate and thus I [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":17684,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_front_end_style_editor":"no","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ofc_meta_disable_footer_callout":"","ofc_meta_callout_button_url":"","ofc_meta_callout_button_txt":"","ofc_meta_callout_text":"","ofc_enable_fullscreen":"disable","ofc_fullscreen_speed":0,"ofc_fullscreen_nav":"enable","ofc_fullscreen_nav_pos":"right","ofc_fullscreen_nav_color":"","ofc_fullscreen_nav_tooltip_color":"","ofc_fullscreen_responsive":0,"osp_disable_panel":"default","osh_disable_topbar_sticky":"default","osh_disable_header_sticky":"default","osh_sticky_header_style":"default","osh_sticky_header_effect":"","osh_custom_sticky_logo":0,"osh_custom_retina_sticky_logo":0,"osh_custom_sticky_logo_height":0,"osh_background_color":"","osh_links_color":"","osh_links_hover_color":"","osh_links_active_color":"","osh_links_bg_color":"","osh_links_hover_bg_color":"","osh_links_active_bg_color":"","osh_menu_social_links_color":"","osh_menu_social_hover_links_color":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[12,54],"tags":[],"class_list":["post-17683","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-huntsman-senior-games-2026","entry","has-media"],"categories_names":["Fitness","Huntsman 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