View RSS Feed

Alex's swim journal

It's a journey: musings on art, literature, life... and occasional notes on training.

  1. 18 x 100 fr set

    by , August 28th, 2015 at 09:13 AM (Alex's swim journal)
    Today I felt ready to go after a couple of EZ days. The first 12 of the 100s were all around 1:23, then a couple of 1:26s crept in, and finally the pace fell off to 1:27 and 1:29 at the end of the set. Hopefully as the training progresses I'll be able to extend the set out to 20 x 100 (or more?) and drop the interval from 1:45 to 1:40.

    Warm-uo:
    5 x 200 fr on 3:20 (evens w/ pull buoy)

    Pre-set:
    20 x 25 fr on :30
    --first 10 were with long fins, on the 100 goal pace (:14-:16)
    --last 10 w/o the fins were in 1650 dream pace (:18-:19)
    1:00 rest

    Main set:
    18 x 100 fr on 1:45 (trying to hold under 1:25--1650 goal pace)

    Cool-down:
    200 EZ (bk/pull/bk/pull)

    3500 SCY/64 minutes
    Categories
    Uncategorized
  2. Ladder sets...

    by , August 24th, 2015 at 08:49 AM (Alex's swim journal)
    I climbed the ladder 3x today, and was exhausted toward the end of the third one. This gives me a pretty good idea about where my fitness is starting out this year too... from here I should be able to reduce the rest intervals or perhaps even do longer distances (starting with 4 x 50 and ending with 1 x 400), all while trying to get down to that mythical pace of 1:20/100.

    WU (1000/19:00):
    400 EZ fr on 7:00
    4 x 100 fr on 1:45 (1:25-1:27)
    4 x 50 fr on 1:00 (:40-:41)
    1:00 rest

    MS (2400/48:00):
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:22, 1:21)
    1 x 200 fr on 4:00 (2:49)
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:21, 1:20)
    1 x 200 fr on 4:00 (2:48)
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:23, 1:23)
    1 x 200 fr on 4:00 (2:55)

    CD (300/6:00):
    4 x 50 EZ fr on 1:00
    100 EZ bk on 2:00

    TOTAL: 3700 SCY/73 mins
    Categories
    Uncategorized
  3. 4000 SCY; 2 pyramids on top of a plateau

    by , August 21st, 2015 at 05:10 PM (Alex's swim journal)
    4000 SCY/ 75 mins. Began this one with a hard climb (the kick set) before ascending the plateau and (re)discovering the pyramids.

    Warm-up (1200/20:00)
    6 x 200 fr on 3:20 (evens w/ pull buoy)

    Kick set (600/10:00):
    6 x 100 kick on 1:40 (w/ long fins: front w/ board, side, bk streamline, repeat)

    Plateau (1000/19:00)
    4 x 250 on 4:30 (swum as 200 bk + 50 fr recovery)*
    1:00 rest

    Pyramid set (1000/20:00)**:
    2 x thru:
    25 fr on :30
    50 fr on 1:00
    75 fr on 1:30
    100 fr on 2:00
    75 fr on 1:30
    50 fr on 1:00
    25 fr on :30
    100 EZ bk recovery on 2:00

    Cool-Down (200/4:00):
    4 x 50 EZ fr on 1:00

    *This was tough, I was way stiffer on this set than when I did it earlier in the week, backstroke just felt labored and not at all smooth, so I had a hard time making the intervals.
    **Been a while since I've done a pyramid; tried to hold that 1:20/100 pace throughout, but the 75s were around 1:01 and the 100s came in at 1:22. Again, just feeling a bit off today. Maybe it was the altitude up there on top of figurative mountain.
    Categories
    Uncategorized
  4. 4500 SCY, 25s and 50s

    by , August 18th, 2015 at 09:35 AM (Alex's swim journal)
    Today I got up early and headed to the Y at about 5:30; trying to get my schedule back on track since I'm going to have to start getting to work at a normal time toward the end of the week. But this year I'm determined not to put my swims off until after work... I have such low energy in the evenings. So early morning it is!

    I was still a little groggy when I pulled up at the Y, but my warm-up felt fairly normal. Then I went into 2500-worth of hard swimming. The 25s and 50s didn't feel nearly as smooth as last week, but until I get acclimated to the time and build my base a little I can't complain... I'm still forcing my body to swim a lot faster than when I do 100s and 200s.

    4500 SCY/90 mins

    WU (1100/22:00):
    400 EZ fr on 7:00
    4 x 100 IM on 2:00
    4 x 50 fr on 1:00
    4 x 25 fr on :30
    1:00 rest

    MS1 (1000/20:00):
    20 x 25 fr on :30 (w/ long fins, trying to maintain 100 pace)
    20 x 25 fr on :30 (:17-:19--mostly :18 with 16 strokes, 200 pace)

    MS2 (1000/20:00):
    20 x 50 fr on :20 rest (mostly :39, a couple of :38s--500 goal pace?)
    :40 rest

    MS3 (1000/20:00):
    10 x 100 on 2:00
    --alternated BK recovery 100s w/ hard fr 100s (1:22-1:24, goal 1650 pace?), I was running out of gas pretty badly on this.

    CD (400/8:00):
    100 EZ bk on 2:00
    6 x 50 EZ fr on 1:00
    Categories
    Uncategorized
  5. Post-meet loosen up swim

    by , August 17th, 2015 at 01:09 PM (Alex's swim journal)
    Didn't feel as stiff as I thought I would this morning. Just tired. I did 3000 SCY/53 minutes with a lot of backstroke at the end.

    6 x 200 fr on 3:20 (alt. fr/pull w/ buoy)
    6 x 100 kick on 1:40 (used long fins and alt: front w/ board, side, back streamline)
    4 x 250 on 4:40 (250s swum as 200 BK + 50 pull recovery--200s averaged mid 3:20s)
    4 x 50 fr on 1:00 (asc. :40-:43--this was my cool down)
    Categories
    Uncategorized
  6. 200 miles ytd, 1500 LCM (RAM meet)

    by , August 16th, 2015 at 07:56 PM (Alex's swim journal)
    According to my GTD FLOG, I went over 200 miles for the year today (probably at some point during my 1500 at the meet in Rockwall).

    Really enjoyed the meet... they have a beautiful facility there and it's pretty convenient to Dallas. I drove up early this morning (leaving Waco around 5:30) and was able to pick up my son north of Dallas (can't believe he's now a sophomore at UT-D), he's been my reliable lap counter and company on so many drives to meets over the last 4 years, it was a great excuse to see him again. I had to pay him back by taking him grocery shopping afterwards.

    From UT-D it was only a 30-minute drive over to Rockwall. I got in for my warm-up around 8:10 and took my time, since I knew I'd have a break before my first event anyway... did about 900 and worked on starts.

    GOGGLE SAGA... My old vanquishers, which I'd been using since the start of 2013 SCY season, vanished earlier this summer. I've been experimenting with a couple of other models over the last couple of months because every time I run across a sporting-goods store I run in to check and inevitably they don't have "my" vanquishers... today it was the Dick's Sporting good, for example, which had a bunch of different models but somehow only carried the vanquishers and vanquisher 2.0s in "women/femme/damas." Alas, Pink is not my color. Sigh. Anyway, I tried some starts with the Nike remora I've been using for practice... not too bad, but there was a lot of leaking. They just don't fit my face like a well adjusted pair of vanquishers.

    100M... So I got to the start of the 100 (after doing some 25 bursts in the warm-up pool, and another practice start off the blocks during the 10-minute break), and half expected to have an eyeful of water coming into the first turn. I was resolved just to suck it up and swim with one eye open if need be. As it turns out, the start went off and the goggles stayed firmly in place. The aura of the remora? Would I be a sucker for the suckerfish-named goggle in symbiotic relationship with my eye sockets? Final verdict to come. My 100-meter free felt pretty good until about 75 m... then, pain fest. Anthony got video of it (accidentally in slow motion mode), so I got to see it... I held form pretty well, but the thighs were screaming for mercy by the end... I'm not used to swimming that pace after a year of "fitness" swimming. I eked out first in the heat and swam 2 seconds faster than my seed time with a 1:19.xx, which converts to around 1:10 SCY (according to the converter on the Swim-Swam site). This is not bad for me at all; it's basically where I started my last (2014) SCY season.

    1500M... Long story (and event) short: 26:29. I would have been happy with anything under 27:00. It wasn't a PR, but it was by no means the worst I've done in the last 2-3 years. My son Anthony said I looked smooth throughout. When I finished Stewart said I was mr. Consistent... can't wait to see the splits. It's something to build on; and now I know where I am after a year out of competition.

    Great to finally meet Stewart and some of his teammates; they had some great swims... really fun to watch!

    FINAL VERDICT on the suckerfish goggle? Well, for me it just sucked! It probably works great for some, but I had all kinds of trouble in the first 500 of the 1500 with it (as I have in practice). Had to roll over on my back a couple of times to clear them out and adjust on the fly (using some open water skills here). So I'm going back to vanquisher. I know Nike and Speedo were lining up for my endorsement (not!)... in good conscience I'll have to turn down that big offer I know Nike was going to make for this middle- to back-of-the-packer. Ha, ha. If it's any consolation, Remora, you were the best of the rest of the goggles I tried this summer, and whose names I won't mention here. Of course, as my wife always says... "sounds like a user error to me." Hmm... saga continues.
    Categories
    Uncategorized
  7. 3000 more

    by , August 13th, 2015 at 03:42 PM (Alex's swim journal)
    Felt slow and a bit more ragged today...

    3000 SCY/59 minutes

    WU (1200/23:00):
    1 x 400 fr on 7:00
    4 x 100 fr on 1:45 (1:31-1:35)
    4 x 50 fr on 1:00 (:43-:44)
    4 x 25 fr on :30 (:20-:21)
    1 x 100 EZ BK on 2:00
    1:00 rest

    MS (1500/30:00):
    10 x 100 fr on 2:00 (desc. 1:31-1:27)*
    10 x 50 fr on 1:00 (mostly :43)

    CD (300/6:00):
    6 x 50 EZ (BK, BR, FR, BK, BR, FR)

    *These actually felt pretty smooth and not difficult, which is a good thing since that was my previous pace for 1650. I felt stronger as I went along, but during the 50s afterward, I did not have that feeling I had the other day of relative ease. My body needs a break I think.

    Updated August 13th, 2015 at 10:03 PM by mcnair

    Categories
    Uncategorized
  8. 40 x 25 on :40

    by , August 12th, 2015 at 01:20 PM (Alex's swim journal)
    In keeping with the theme of lots of rest and focus on pace and form I decided to go with 40 x 25 on :40 for my main set... the 25s were to be on or a little faster than 1650 dream pace which would leave me just a little over :20 rest. I felt refreshed and energetic for the entire set, in fact my form felt smoother and I even incorporated flip turns in the last half of the work out. The 1:1 work:rest ratio might not be helping my distance/aerobic fitness, but it is helping me lock in form and the feel of a particular pace.

    Here's the workout:

    Warm-up (1800/32:00):
    6 x 200 fr on 3:20 (evens pull w/ buoy)
    6 x 100 kick w/ long fins on 2:00 (alt. by 100: front w/ board, side, back streamline)

    MS1 (1000/27:00):
    40 x 25 fr on :40
    :20 rest

    MS2 (400/7:00):
    1 x 50 fr on 1:00 (:39, felt smooth, not hard)
    6 x 50 kick w/ long fins on :50 (alt. by 50s: front, side, bk)
    1 x 50 fr on 1:00 (:39*)

    Cool-Down (300/5:00)
    3 x 100 relaxed fr on 1:40 (odds pull w/ buoy)

    TOTAL: 3500 SCY/1:12:00

    *Usually toward the end of a 3000+ workout, my 50s can be ragged unless I back off to a :43-:45, especially the day after a sprint day, but this :39 felt pretty smooth and in no way desperate of frenzied.
    Categories
    Uncategorized
  9. interesting soreness...

    by , August 11th, 2015 at 02:34 PM (Alex's swim journal)
    I think yesterday I was experiencing the delayed onset muscle soreness from the 4600 I did on Saturday with its 30 x 25 followed by 30 x 50. I was definitely stiff on Saturday afternoon and evening, but my shoulder loosened up and I didn't feel particularly out of sorts Sunday. Even got in a short stretch out swim with some drill on Sunday evening. The yesterday the soreness really kicked in, especially in my triceps (I usually feel it more in my lats and shoulders. I probably could have used a quick swim to limber up, but didn't have time (or motivation).

    Today I woke up feeling a little more refreshed and headed to the Y mid-morning to see what I could do. I knew immediately where the soreness was coming from... I've been working on long strokes with a good finish and that last bit as my hands pass through the hip region was where the triceps were feeling it. So I guess the sprints, to which my body is still not accustomed, are good for something!

    Today I did another 1500+ at dream 1650 pace. Here's what I did:

    Warm-up (1200/20:00):
    6 x 200 fr on 3:20 (evens pull w/ buoy)

    2:00 rest

    MS1 (1500/30:00):
    10 x 25 fr w/ long fins on :30 (mostly :16, tried to focus on hips and extension, minimize kick)
    10 x 50 fr on 1:00 (all on :39)
    10 x 75 fr on 1:30 (mostly on 1:00, the last 2-3 in the 1:02 range)

    Recovery: 300 EZ back on 6:00

    MS2 (700/14:00):
    5 x 100 fr on 2:00 (odds pull w/ buoy; evens hard--1:21, 1:19)
    200 streamline BK kick w/ fins on 4:00

    Cool-down (300/6:00):
    6 x 50 fr on 1:00 (:43-:46, ascending times, descending stroke counts)

    TOTAL: 4000 SCY/ 1:18.00
    Categories
    Uncategorized
  10. (30 x 25) + (30 x 50) = PAIN

    by , August 8th, 2015 at 06:40 PM (Alex's swim journal)
    Didn't feel too sore after the workout on Wednesday, though I took it easy the last couple of days (3K easy on Thursday and just messing around in the San Marcos River yesterday with the boys... trying to beat the heat). Got back into Waco this afternoon and headed over to the YMCA where I decided to continue with the theme of swimming my dream paces at shorter reps and with a little more rest than usual. Today's work/rest ratio was back down to 2:1, though, for the 30:00 long set. This was still way more comfortable than the 4:1 work:rest ratio I usually give myself.

    Nonetheless, as I got out of the pool and into the shower I could already feel myself stiffening up. Especially the left shoulder. I probably need to do some strengthening and stretching (weights and yoga) since it's been forever since I've done any of that. I know I need to do it for injury prevention, but it's been tough over the last year just to work the swims into the schedule. Now as we're coming out of our transition I need to start reintegrating some of these things into my life... drylands, ugh!

    Today: 4600 SCY in 90 minutes. Here's how it went:

    Warm-up (1500/27:00):
    6 x 200 fr on 3:20 (evens pull w/ buoy)
    200 EZ back on 4:00
    100 fr w/ long fins
    ~1:00 rest

    MS1:
    30 x 25 fr on :30*

    *did these with the long fins at my 100 fr goal pace; so they were coming in at :14-:16 (nearly as I could tell) which gave me :15 rest. I wanted to try stretching out my ankles and give my legs a workout at the same time that I wanted to feel what the 100 goal-pace should feel like, without killing myself... not a sprinter! Then I went straight into...

    MS2:
    30 x 50 fr on :20 RI**
    150 EZ BK recovery on 4:00
    1 x 100 fr in 1:20 (1650 dream pace)

    **These I was doing somewhere between my 200 pace and my dream pace for 1650. I wanted to hold under :40. The first five I was just getting my legs back and getting used to swimming w/o fins again... they were wild but all in the :36-:39 range. for these first five, I just went on 1:00 even. After that I held the :20 rest and was very consistently coming in at :39 for the next 22 reps or so, then my pace slowed back down to :40 for the last 2-3. Still, I was very happy with this, because I managed to do 1500 at the dream pace for 1650 (or slightly faster).

    Cool-down:
    3 x 200 EZ (pull, drill w/ fins, pull)
    Categories
    Uncategorized
  11. 1/1 work/rest ratio

    by , August 5th, 2015 at 08:36 PM (Alex's swim journal)
    Today I decided to experiment with just swimming my dream pace (1:20/100 for 1650); I've struggled mightily since 2010 to get my pace down to 1:30ish and just maintain that. I'm used to taking really short rests, swimming on really tight intervals... figuring this is the best way to go for distance events. But since I've been in an extended off-season the last 12-14 months, those tight intervals are really daunting and I feel like I'm in a rut... pace going nowhere (except maybe backwards).

    So Today I did 25s, 50s and 75s, but being very disciplined about the pace... holding back on the 25s, concentrating on form, bringing them in right at :19, same thing with the 50s, holding pace through the flip and bringing them in right at :39. 75s were tougher at that pace, but despite having to really push the final 25 on most reps I brought the odds in at :58-:59, the evens at 1:00-1:01. The other thing I did was make sure my rest interval was exactly the same as my work interval, so I did the 25s on :40, the 50s on 1:20, the 75s on 2:00... which gave me :20, :40, and 1:00 rests. This seemed like an eternity, but it helped me to maintain the pace and not deteriorate the form.

    Here's the workout:

    Warm-up:
    400 EZ FR on 8:00
    4 x 100 FR on 2:00 (1:30s)
    4 x 50 FR on 1:00 (:42-:43)
    4 x 25 FR on :30 (:20-:21)
    100 BK recovery

    Main set:
    18 x 25 on :40 (under :20)
    9 x 50 on 1:20 (under :40)
    6 x 75 on 2:00 (:58-1:01)
    1 x 100 on 2:00 (1:21)
    100 BK recovery

    Cool-down:
    250 EZ (various)

    3000 SCY/70 mins
    Categories
    Uncategorized
  12. Contemplating LCM 1500...

    by , August 1st, 2015 at 03:46 PM (Alex's swim journal)
    Today I did a set to test my fitness in the 1650 range, and I'm feeling very out of shape... not peak form:

    4000 SCY/70 mins

    Warm-up (1400/25 mins):
    6 x 200 FR on 3:20 (evens w/ pull buoy)
    200 BK recovery
    1:00 rest

    Main Set (2000/35 mins)
    12 x 50 FR on :50 (erratic at first but settled into :43 pace)
    6 x 100 FR on 1:40 (1:28-31)
    3 x 200 FR on 3:20 (3:10-3:11, really losing it here)
    200 BK recovery
    1:00 rest

    Cool-down (600/10:00)
    3 x 200 FR on 3:20 (2nd rep w/ buoy)

    I'm thinking about going up to Rockwall, TX, for their LCM meet in a couple of weeks, maybe do the 1500... see how bad I've actually gotten with my spotty training over the last year. My pace in the set above seems to indicate I would be in the range of my last two 1500 attempts in meet settings (2013 and 2014); but I felt like I was losing a lot of steam in that last 10-minute segment, so I don't know. And I haven't done LCM in ages.
    Categories
    Uncategorized
  13. 2000 SCY--EZ IM workout

    by , July 28th, 2015 at 01:48 PM (Alex's swim journal)
    Pretty EZ workout today, but b/c I haven't been doing much IM lately it was I nice little cardio blast:

    400 fr on 8:00
    4 x 100 IM on 2:00
    2 x 200 IM on 4:00
    4 x 100 IM on 2:00
    400 EZ fr

    2000 SCY/40 mins
    Categories
    Uncategorized
  14. 3600 SCY--1650 pace set

    by , June 28th, 2015 at 08:29 PM (Alex's swim journal)
    Looked back over the old workouts and found I hadn't recorded this 1650 pace set in a while (my January blog entry is the last time I wrote down my results, so I have something to compare today's results with), though I know I've done it a few times since then.

    My warm-up was the standard freestyle 1100 on 20:00 (400 EZ on 7:00, 4 x 100 on 1:40, 4 x 50 on 1:00, 4 x 25 on :25), then I went straight into the 1800/30-minute set to work on 1650 pace:

    3 x 200 fr on 3:20 (2:58-3:00)
    6 x 100 fr on 1:40 (1:28-1:29)
    12 x 50 fr on :50 (:42-:44)

    I cooled down with 700 mixed (100 back recovery, 200 pull, 200 fr, 100 pull, 100 bk).

    When I did this set back in January I was doing it on a 100/1:45 interval, so the set took me 31:30 to complete, but the times were similar--maybe even a little slower. That 1:29 pace would break 25:00, which has been a "short"-term goal for a really LONG time now--since I swam 25:04 at WI state SCY meet. But inconsistency hasn't helped me over the last couple of years. My longer-term goal pace of 1:25 still requires sets with a longer rests. But we'll see how close I can get over the next few weeks. I feel a time-trial coming on... I'm just now starting to get my "wind" back.

    Yesterday I only did 2K, so something of a break, which I'm sure contributed to my good set today. Though I did have a good solid backstroke set for the 200 pace:

    4 x 50 on 1:00
    50 recovery on 1:00
    4 x 50 on 1:00
    50 recovery on 1:00
    2 x 100 on 2:00
    50 recovery on 1:00
    1 x 200 on 4:00
    50 recovery on 1:00

    Nice 20-minute set and my times were all around :48/50 in the backstroke (my 100s came in around 1:35, the 200 came in at 3:13, but I was right on a :48/50 pace for the first 150). This is getting me back to where I started a couple of summers ago when I started to take backstroke seriously, so there will be many sets of 50s and 100s in the future as I take that 3:10+/200 down under 3:00 (short-term goal) and make a run at my long-term goal of 2:40 eventually. Sets of 25s in both back and free are going to help with both the 1650 and 200 goals; I need to find someone in the area who will do them with me though, because I have a tough time on sprints without someone there pushing me.
    Categories
    Uncategorized
  15. 4000 SCY; sets of 10 x 100

    by , June 24th, 2015 at 11:54 PM (Alex's swim journal)
    Today's workout was the best I'd had in a while. Felt very sluggish yesterday, even after a rest day, so it felt good when I looked at the clock and saw my 100s coming in right on my goal pace for 1650 during most of the set. Here's what I did, all freestyle (except where noted):

    4000 SCY/73 mins

    WU (1100/20:00):
    400 EZ on 6:40
    4 x 100 on 1:40 (these came in around 1:30-1:31)
    4 x 50 on :50
    100 recovery (backstroke)

    MS 1 (1100/20:00)
    10 x 100 on 1:45 (all in 1:25)
    100 recovery (backstroke)
    :45 rest

    MS 2 (1100/20:00)
    10 x 100 on 1:45 (first 4-5 in 1:25, then 1:27-1:28, last couple in 1:30)
    100 recovery (back)

    CD (700/13 mins)
    8 x 50 on 1:00
    100 back
    200 EZ free

    My endurance is still wanting, but I just have to think of this as my base-building phase still, as much as I want to be in mid-season form... not after the inconsistent spring I had. I had my vitamin D tested and it came back really low; I think having no outdoor swimming venues here in Waco is taking its toll there... vitamin D was never an issue before. I think also that my schedule being very different this year is making a difference. I used to work/teach afternoons and nights in Wisconsin, so I would often be able to workout or be outside between 7 and 11 AM. Now I'm sort of trapped in the office or working inside at home from 8 to 6, so I only get outside early in the morning or late in the evening. I seem to be fatiguing a lot more quickly and it certainly could be a result of the low D. I think I also have to up my calorie intake. Since I'm eating mostly raw now I feel full a lot, but am obviously not getting enough calories from the fruits and veggies. Raw whole oats and Ezequial whole grain cereal, lots of nuts and seeds--these are helping me boost my calorie count without having to resort to processed foods, added sugars or oils. Started taking the B12 supplement again a few weeks back just to make sure that wasn't an issue.

    Tomorrow, I think, is going to be my back stroke focus day. I had a good back day last week with interval 50s (4 x on 1:00), 100s (2 x on 2:00) and a 200 on 4:00--cycling through that a few times made for a really tiring set. We'll see what I do tomorrow; I want to focus on the 200, but I like the 200 goal-pace intervals with shorter distances.
    Categories
    Uncategorized
  16. 3000--back into the pool...

    by , May 23rd, 2015 at 10:23 PM (Alex's swim journal)
    Well, the first part of this month I just couldn't get to the pool very regularly and after a promising start to April I think I only managed about eight swims for that entire month (clustered around the weekends). With school out and thing fairly quiet around the office, I'm hoping to be more regular about my workouts. I'm now on 6 days straight (averaging maybe 2k per day). Today I wanted to throw in some decent intervals... but, man, have I lost some fitness.

    Here's what I did (all freestyle):

    5 x 200 on 3:30 (desc. from 3:10 to 2:57)
    10 x 100 on 1:45 (1:27-1:30 mostly)
    20 x 50 on :50/:55 (:41-:44 mostly)

    3000 total in 52:30.

    If I can do this workout in a couple of weeks on a 1:40/100 interval instead of 1:45 (so 3:20, 1:40, :50 interval for the reps in each set), then I'll start adding reps, maybe another set of 100s after the 50s... eventually a full pyramid (200s, 100s, 50s, 100s, 200s); that would be an awesome 5000-yarder.

    UPDATE on the PLANT-BASED DIET:

    Just thought I would jot this down too, since I'm going on two years as a Vegan. I've recently given my diet another overhaul... with the move and everything else going on over the last year a lot of processed food had crept into the diet... just because it's vegan doesn't mean it's necessarily good for you (Beer is vegan for example... mmm, beer). But I wanted to go back to the produce section and find some new ways to work in more whole foods, more raw foods... so I started juicing and blending lots of greens and veggies. I'm loving it, though my energy levels were all over the place at first as I had to wean my body off the sugars hidden in all those processed, packaged foods. Now I've got a routine down more or less: I eat one meal a day (salad or blackbean burger or mixed veggies chinese, maybe vegan tacos... my only criteria is that it has to have lots of veggies), I juice a bowl full of veggies once a day (usually a couple of carrots, cucumber, celery, green apple, ginger, lime, a bunch of greens), and then the rest of my food comes in the form of green smoothies. The weight is back down in the low to mid 160s (it had been creeping back up to 170), and I'm avoiding added sugar like the plague... now if I could just stay away from that late night bowl of salted popcorn!
    Categories
    Uncategorized
  17. 4000 for Good Friday

    by , April 3rd, 2015 at 05:14 PM (Alex's swim journal)
    After having such a great weekend of swim workouts last weekend, I've been so busy I haven't been able to get back to the pool until today. Did a 4000 continuous swim in 1 hour 6 minutes. Here's how I swam it:

    5 x thru
    200 free
    200 back
    200 kick (w/ fins and board)
    200 pull (w/ buoy)

    After the first 800, which was essentially the warm-up, my 200s free were right around 3:00 (the 1650 pace) and felt fairly relaxed, the 200 pulls were a little slower than that (maybe in the 3:10 range). Backstroke felt really slow today, but I haven't been working on it much.
    Categories
    Uncategorized
  18. 5000--1650 pace work

    by , March 29th, 2015 at 05:42 PM (Alex's swim journal)
    5000 SCY/1:30:30

    Warm-up:
    400 fr EZ on 7:00
    4 x 100 fr on 1:45 (1:26-1:28)
    4 x 50 on 1:00
    4 x 25 on :30

    Set 1 (1100 on 20:00):
    10 x 100 fr on 1:45 (mostly 1:27s)
    100 bk recovery

    Set 2 (1100 on 20:00):
    10 x 100 fr on 1:45 (1:27-1:29)
    100 bk recovery

    Set 3 (1100 on 20:00):
    10 x 100 fr on 1:45 (mostly 1:29; last 3 or so in 1:30-1:31)
    100 bk recovery

    Cool-down
    10 x 50 fr on :50/:55
    100 bk EZ
    Categories
    Uncategorized
  19. Two miles, 2400 faster than 1650 pace

    by , March 28th, 2015 at 04:12 PM (Alex's swim journal)
    Swam 3500 SCY/70 minutes today with 2400 of it in a pace that is faster than my 1650 pace goal for the spring (1:30/100y). Long rests though, but I'm hoping this will trick my body into thinking the 1650 pace easier. I'm such a slow-twitch guy that it's real easy to fall into that 5K pace, which then makes the mile-pace seem really hard.

    200 warm-up (100 fr/100 bk)

    Set 1:
    8 x 25 on :30 (:18-:20)
    4 x 50 on 1:00 (Desc. from :39-:36)
    2 x 100 on 2:00 (1:24, 1:22)
    1 x 200 on 4:00 (2:53)
    200 recovery/drill (used my new TYR flexfins here) on 5:00

    Set 2:
    8 x 25 on :25/30 (:18-:21)
    4 x 50 on :50/:55 (around :40)
    2 x 100 on 1:45 (1:26-1:27)
    1 x 200 on 3:30 (2:56)
    200 recovery/drill on 4:00 (w/ fins again)

    Set 3:
    8 x 25 on :30 (:17-:19)
    4 x 50 on 1:00 (around :38-:39)
    2 x 100 on 2:00 (1:24, 1:25)
    1 x 200 on 4:00 (2:57)
    200 bk recovery on 4:00

    300 cool-down
    Categories
    Uncategorized
  20. Another 4000 in the cold pool

    by , March 22nd, 2015 at 09:04 PM (Alex's swim journal)
    Overheard someone complaining to the lifeguard about how cold the water in the YMCA lap pool was today; he told this person that the small warm-water pool was open (and 90 degrees!). I have to say the water feels really cold the first few laps, but it's just fine after that... if there were more light in this airplane hanger of a natatorium it might not feel as cold; sunlight makes everything seem warmer this time of year. The first main set in today's work out was to work on pace for the 1650... 1800 in 30:00 with the 50s meant to trick my body into swimming dream pace for a little bit, 100s and 200s were respectively right under and right over the pace I'd like to be able to hold later this spring (1:30/100). Here's how it went:

    Warm-Up (1200/27:00)
    400 EZ on 7:00
    4 x 100 fr on 2:00 (desc from 1:32 to 1:25)
    4 x 50 fr on 1:00 (:39-:40)
    4 x 25 fr on :30 (:19-:21)
    100 BK on 2:00
    3:00 rest

    MS 1 (1800/30:00):
    6 x 50 fr on :50 (:40-:41)
    6 x 100 fr on 1:40 (1:28-1:31)
    6 x 50 fr on :50 (:40-:42)
    3 x 200 fr on 3:20 (3:03, 3:01, 3:00)

    Recovery: 200 BK EZ

    MS 2 (500/10:00):
    20 x 25 on :30 (:18-:22)

    Cool-down: 200 BK EZ; 100 BR

    TOTAL: 4000 SCY/<1:18.00
    Categories
    Uncategorized
Page 1 of 20 1234511 ... LastLast