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Alex's swim journal

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

  1. Working off Super Bowl splurge in advance...

    by , February 3rd, 2013 at 06:37 PM (Alex's swim journal)
    Got into to the Y early this afternoon for a 40-minute conditioning session; my warm-up was a 9:00 mile on the treadmill which felt really comfortable. The core and strength exercises are not as torturous now... am able to do about 20 reps of everything. They also don't leave me unable to do much afterward anymore... instead of the soreness setting in right away I just have a nice warm feeling.

    After the drylands I got into the pool just to stretch out... here's what I managed to do:

    500 EZ free on 10:00 (9:00)
    500 back on 11:00 (10:30)
    500 breast on 11:00 (10:15)
    3 x 200 on 4:00 (2 free in 3:15-3:20; 1 bk in 3:50)
    2 x 50 EZ free on 1:00

    Everything felt very comfortable, not pushing at all, just going for an "active rest" feel for this recovery day. Tomorrow and Wednesday will be my hard days this week, I'm going to try to taper a little better for this weekend's meet. I'm going to run my registration by the post office tonight, so it will go out tomorrow morning. Here's what I'm signing up for w/ seed times:

    Event 3 = 50 breast, :47
    Event 7 = 50 free, :31
    Event 11 = 100 back, 1:40
    Event 14 = 50 fly, :45
    Event 17 = 200 IM, 3:20

    These are all close to my fastest practice times, except the 50 breast. For that event I used my first 50 split from the 100 breast I did at the last meet. I have a hard time swimming any faster than :50-:55 per 50 in breast in practice, but I wasn't sure how the block start would affect the time until I went back to the splits from that 100 BR. I suspect the same for the fly, though my 50 splits in practice are in the :48-:52 range I feel pretty confident with a seed time of :45. I really like the fact that the order of events is such that I'm going to get to swim a good hard 50 (or 100) of all the strokes before I get to the 200 IM (my "focus" for this meet). Am hoping it all comes together for that, realistically I could hit 3:10, I'd love to go 3:00, but am sending in 3:20, which is just a second off my fastest practice 200 IM, just to be safe.
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  2. 200s Day; 400 IM PR

    by , February 3rd, 2013 at 02:06 AM (Alex's swim journal)
    It's been a 6K weekend already. Last night I got in late for an EZ 2100, all freestyle. The Y was nearly deserted, but I had to swim off a pint. Probably could have taken the day completely off, but didn't want 2/1 to go by without doing something. Ground Hog day would have to be something more extraordinary. 2/2: Anthony's birthday... we celebrated by going out for a burger at lunch. Swimming this afternoon with a burger in my belly... pretty out of the ordinary!

    I needed to have a good distance day, but I did not want to overdo it. I woke up this morning feeling really tired, and since doing a couple of 6000-yard+ Saturdays in a row I figured I could hold back this week. I still wanted to do 4-5K. What to do? Since most of the week I've been doing 25-, 50-, 100-yard segments of 200 IM... trying to increase speed, I decided on straight-up 200s, with a smattering of longer IMs. Here was the plan I finally went to the Y with this afternoon after the hamburger went down:

    3 x thru
    5 x 200 on 4:00
    400 IM

    And here's how I did:

    5 x 200 on 4:00 (desc. 3:15-2:58--basically the warm-up)
    400 IM (7:20)
    5 x 200 on 4:00 (2:53, 2:53, 2:52, 2:44, 2:44--Scotty joined me for this set and I started pushing pretty good)
    400 IM (6:58*)
    5 x 200 (first 2 backstroke, broke 3:30! last 3, free 3:06-3:10)
    400 IM (7:10)
    Cool-Down:
    6 x 50 EZ free w/ a lot of dolphin kicks

    Total: 4500 SCY

    *I've probably done fewer than a dozen 400 IMs lifetime, so I was super stoked about breaking 7:00. My free leg was pretty strong (1:28), which means that my endurance is getting better on the strokes (I wasn't dog-a$# tired after 100 of each!) and, though the times on the strokes weren't blazing, they also weren't terrible... breast is now definitely the slowest. So, actually, the 400 IM PR was not that surprising... I've only been putting the pieces together for about a month and I should be improving it all the time. What did surprise me was the two 200 frees in the mid 2:40s in the second set. That's pretty close to a PR in 200 free for me and I haven't been doing 200 frees very much lately. The 200 Back in 3:29 surprised me too... I've been doing that in 2:40s-2:50s of late, so my technique and endurance is getting a lot better in that stroke. A couple of months ago my back stroke was ok, but very slow turnover... I would usually give myself 5:00 to finish a 200 back in my warm-ups and cool-downs, for example.
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