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Alex's swim journal

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

  1. 1000 Miles... almost.

    by , March 10th, 2013 at 05:44 PM (Alex's swim journal)
    I'm "big-time" sore and stiff today from yesterday's sprint bonanza. Maybe if I did it more often I wouldn't be so sore, but I really don't like the shorter stuff as much as I like the longer stuff. It took me a while to warm up and I didn't feel like pushing it, so I cut it short after 2000: 2100 SCY/40-45 minutes.

    200 EZ fr
    200 pull
    200 moderate fr
    200 pull
    200 threshold pace fr
    200 pull
    200 dolphins w/ fins (100 fly/100 bk)
    200 breast kick w/ board
    200 breast
    200 back
    100 EZ fr

    I tried just doing everything slowly and focusing on technique; that helped loosen things up a bit.

    I am approaching a HUGE milestone... in fact, if I had felt better today I would have crossed it without even being aware. I noticed my GTD mileage today after I entered my 2100 yards, which now stands at 110.24 for the year. And I remembered telling myself earlier this winter that I would probably cross the 1000-mile mark for swimming sometime after I had 100 for the year...

    That's 1000 miles of swimming since I started keeping track in January 2011, when I got back into the pool and retired as a serious runner (not that I was ever that serious!). In 2011, as I went from recreational swimmer to training for open water, I went from a total of maybe 4 miles in January to averaging 40 miles a month by August. I finished 2011 with 342.65 miles. I swam 546.72 miles in 2012, which means that when I hit 110.63 miles this year I will be at 1000... I'm only 0.39 miles away--about 682.5 yards!!!

    I think tomorrow I'm going to celebrate the occasion by swimming a quick warm-up; maybe 400 yards and then doing my first 1000 IM; I'll be through the 250 fly (just about ready to die probably) and 32.5 yards into the backstroke leg when I pass the big 1000.
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  2. Sprint ladder

    by , March 10th, 2013 at 01:16 AM (Alex's swim journal)
    So, as I feared... a sprint ladder; lots of rest, no excuse to not push hard on every rep. At the end of the workout Scotty added the 25s off the block in IM order. I was already sore before I left the pool... but at least the soreness was symmetrical (i.e., both shoulders and lats on both sides).

    Here's how it went down:

    450 warm-up
    400 fly (25-50-75-100-75-50-25)*
    400 back (25-50-75-100-75-50-25)*
    400 breast (25-50-75-100-75-50-25)*
    400 free (25-50-75-100-75-50-25)*
    4 x 50 off the blocks (25 AFAP followed by 25 EZ recovery; IMO)
    Cool-Down:
    4 x 25 underwater
    150 EZ

    *We did these ladders on :45 interval per 25 yards (so we went on 1:30 after the 50; 2:15 after the 75, etc.). And took about 3:00 rest between strokes. We kept them pretty fast... my first 25 fly was in :18 and I was at :48 at the 50-yard mark of my 75, for example... this is about meet speed for me. Also, I was happy on the back to see that i hadn't lost any speed, despite not doing any hard backstroke in a week... if anything I was fast with the fresher muscles; my first 25 was in 17-18, even as I slowed down to cruise into the wall and check the clock.

    Scotty was about a body-length in front of me on the fly and back on these; I was about half to a body-length in front of him on back; we were neck and neck on the free. Tough, but a fun workout. 2800 SCY/85 minutes.
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