View RSS Feed

Alex's swim journal

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

  1. Set of 50s fly... improving.

    by , October 13th, 2013 at 05:33 PM (Alex's swim journal)
    Missed yesterday and Friday with the craziness of my schedule, but got in today at noon to make up for lost time. As it turns out, these extra rest days are probably helping me. Here's what I did today:

    WU (800):
    500 EZ free, 8:20
    200 BK, 3:45
    100 IM, 1:34

    MS1 (800/1600):
    12 x 50 fly on 1:10 (:45-:49)--last time I swam this set I couldn't keep all the reps under :50.
    200 fly, EZ (stopped briefly at the 150 mark to catch my breath)

    MS2 (1400/3000):
    500 BK on 10:00
    500 BR on 10:00
    400 EZ fr recovery

    MS3 (1000):
    1 x 400 IM on 8:00 (7:09)
    2 x 200 IM on 4:00 (mid 3:30s)
    2 x 100 IM on 2:00 (slow!)

    CD (200):
    4 x 50 drill

    4200 total SCY (1000+ as fly!)

    Still ahead of my GTD goal pace (barely), but I probably shouldn't be missing so many days.
    Categories
    Uncategorized
  2. 500 fly?!

    by , October 10th, 2013 at 07:39 PM (Alex's swim journal)
    It's been a week since I've written here... way too busy. I actually missed swims on Thursday and Friday last week. Not the worst thing in the world as I probably need a rest anyway; it's the first time in more than three months that I've missed more than one day in a row. Saturday and Sunday were rushed workouts and I have been doing fewer yards even when I am able to get in since then. I figured I better record some of the key sets here before I forget completely. Here goes:

    Saturday: 2000, mostly easy swimming, some drill.

    Sunday: I'm calling this workout the "time warp" b/c half-way through the 4IM in the ladder set, some doofus reset the pace clock... then it was reset again a few minutes later; what was the purpose of this except to make me feel like I'd either lost :20 or gained :40?... where is Dr. Who when you need him? I have no idea what my pace was. Main set looked like this:

    4 x 50 fly on 1:00
    100 recovery
    8 x 50 on 1:00 (400 IMO)
    100 recovery
    1 x 400 IM on 8:00
    2 x 200 IM on 4:00
    4 x 100 IM on 2:00

    With warm-up and cool-down I did 3100 total.

    Monday: Master's practice at Carthage. Another 3100.

    WU (1000): 400 swim, 300 pull, 200 kick, 100 IM
    MS:
    5 x 100 on 1:45
    1 x 100 on 1:30
    4 x 100 on 1:45
    1 x 100 on 1:30
    3 x 100 on 1:45
    1 x 100 on 1:30
    2 x 100 on 1:45
    1 x 100 on 1:30
    100 EZ
    CD: 200

    Still working on the stroke (cross-over) and it probably looked worse today than most days because of the 80-lb bags of cement-mix I was slinging around on Sunday for Anthony's Eagle Scout service project. I was incredibly stiff and so I kept it mostly freestyle, a little bit of backstroke, and needed to take extra rests now and again.

    Tuesday: 2100 at the YMCA at 8:15 PM. This was quick because I was fighting the clock right before closing time. I was able to get my heart rate up and keep it up for the full 45 minutes though:

    400 EZ swim (100 fr, 100 bk, 100 fr, 100 br)
    4 x 100 IM on 2:00
    4 x 50 fr on :55
    4 x 50 fly on 1:00 (:48, :49, :49, :50)
    100 recovery
    4 x 50 fly on 1:00 (:49, :49, :50, :51)
    100 recovery
    4 x 100 IM on 1:55
    100 cool-down

    Yesterday: Master's practice again at Carthage. Lots of drill, 3200 total. Got to see video of my freestyle at the end of practice. Cross-over is not nearly as exaggerated as it was a week ago, but it's still there and I need to keep working on it. Meanwhile, I'm working the muscles in the shoulder differently so I'm having all kinds of new sorenesses. My freestyle isn't getting faster just yet, but it is straightening out, which I know will help me get faster in the long run. Back stroke feels a lot more fluid.

    TODAY: felt pretty crappy, but met Scotty for a workout anyway... I ended up doing 1000 in fly or fly drill in a 3000-yard workout, because it's been a while since I've focused exclusively on that stroke. I really want to swim the 200 fly in one of our November or December meets in the area. Unfortunately these are SCM meets and I train exclusively in SCY this time of year. So I thought, OK, lets do a 225 fly... just to get the feel for a little extra distance. Scotty was up for it; we were both reluctant though. I said, look, let's just relax and stroke it out... just get through it. I got to 225 and yelled "250"; I had started to get into a rhythm and felt good. At 250 I turned and decided to make it 300, then 350, when I got to 400 I thought it would be a shame not to go for 500. I stopped at 500 and still had a little left in the tank... unbelievable. My pace dropped off a lot after the first 150-200 (I swam the 500 in 9:30), but I felt pretty good otherwise. On the plus side Scotty and Jen, the lifeguard, said my arms looked great. On the negative, they mentioned I had a lot of flutters (only on the first kick), probably because I was paying too much attention to the front end of the stroke... darn it, it's always something! They gave me a 90%. So, it's 500 "sort-of" fly.
    Categories
    Uncategorized
  3. Wednesday night practice...

    by , October 3rd, 2013 at 01:08 PM (Alex's swim journal)
    Stopped by Carthage College again last night after work (and hope I'm able to keep going Monday and Wednesday nights, if nothing else it helps to push me out of the office by 6:30PM). Anyway, here's what we did:

    WU (1000):
    400 swim (I did a lot of drill here)
    300 pull w/ buoy
    200 kick (I did a little on each stroke)
    100 IM (went low 1:40s, not that great)

    MS (1800):
    10 x 100 on 2:00
    --odds free, evens IM; I held 1:24-1:25 on the fr and 1:39-1:40 on the IMs.
    4 x 200 on 3:30
    --odds stroke, evens free; on these I was going on more like a 4-5:00 interval because Jackie would stop me between reps to coach me a bit. I did 200 back (about 3:25), my freestyle 200s were in 3:10-range (really slow, but I could feel the fatigue at this point and was also trying, somewhat unsuccessfully to keep that left arm form crossing over), my final stroke 200 was 100 fly/100 back (first half of the 4IM)... and I got lots of pointers on the fly afterward from Jeff and Jackie (Jackie said the back has actually improved a lot and looks good, but I think she might have described my fly as "gawd awful"... I was hoping for aweSOME not awFUL, but oh well, lot's to work on... they actually know I've only just learned fly this year, and were just giving me a hard time, which I need sometimes to motivate me).

    CD (200): Some fly drill and then 100 pull w/ buoy.
    Categories
    Uncategorized
  4. 3K workout at the Y

    by , October 2nd, 2013 at 01:44 AM (Alex's swim journal)
    Today I got in a quick swim at the YMCA on the way into work and did some drills to work on the cross-over issue; then a set of fly, even some breast and back work. Here's what I did:

    Warm-up (1000):
    100 six-kick and switch (50 fr/50 bk)
    3 x thru:
    --200 pull w/ buoy (focus on wider hand entry)
    --100 six-kick and switch drill (as above)

    MS (1000/2000):
    4 x 50 fly on 1:00 (:48, :50, :51, :53)
    100 back recovery
    4 x 50 fly on 1:00 (:50, :51, :51, :53)
    100 back recovery
    4 x 50 fly on 1:00 (:51, :52, :53, :54)
    100 pull recovery
    100 six-kick and switch

    MS2-CD (1300/3300):
    500 breast (around 10:30)
    100 six-kick and switch
    200 back (3:40)
    100 pull
    200 back (4:00)
    100 pull
    100 six-kick and switch

    These workouts are taking a little longer (this one was probably 75 minutes instead of the usual hour for 3K), because of all the drill involved, but I'm pretty sure this is going to help me bring my times down a lot more in the long run. Not happy about the fly times, but one thing I noticed already is that when I'm doing fly I tend to bring my hands in too close... this is not good in fly and the fact that I was doing it was probably also affecting my tendency to cross-over on free and back. It's as if my shoulders and arms are looking for streamline on every stroke (as in breast). Lot's to work on!
    Categories
    Uncategorized