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Alex's swim journal

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

  1. 4000 SCY; pace-work for 1650

    by , July 30th, 2014 at 02:19 PM (Alex's swim journal)
    More pace-work for 1650 today in my first 4000-yard workout in a while:

    4 x 100 on 2:00 (3 fr, desc. 1:36-1:30; 1 bk in 1:45)
    7 x 50 fr on 1:00 (desc. :45-:39)
    1:00 rest
    4 x 200 fr on 3:30 (2:59, 2:54, 2:58, 2:58)
    8 x 100 fr on 1:45 (mostly around 1:30)
    16 x 50 fr on :50/:55, alt. (:42-:44)
    4 x 50 bk on 1:00 (:50-:51)
    2 x 100 bk on 2:00 (1:42; 1:41)
    1 x 200 bk on 4:00 (3:32)
    Cool-down: 5 x 50 (br, fly, br, fr, fr)

    75 minutes
  2. 3500 SCY

    by , July 28th, 2014 at 01:46 PM (Alex's swim journal)
    I'm only getting in every other day now, so I'm trying to do as much quality work as possible... a lot of pace-work for 1500 and some backstroke.

    400 EZ fr on 7:00
    20 x 100 fr on 1:45*
    10 x 50 fr on :50 (:42-:46, not feeling good at the end)
    :40 rest, then...
    10 x 50 back on 1:00 (mostly :49)
    100 EZ cool-down

    65 minutes total

    *These were mostly in the 1:28-1:29 range, maybe 3-4 in 1:30-1:31, so this is probably my current 1650 pace (as it has been for more than a year now... sigh)., but I'm encouraged by the fact that I'm just starting to get back into the swing of long freestyle interval sets.
  3. 3600-yard workout

    by , July 26th, 2014 at 05:00 PM (Alex's swim journal)
    First time in a while I've done more than two miles in a workout. I decided just to do 3000 in 100s today... 30 x 100... just to see what would happen. I used the first 3-4 to walk myself down below 1:30, then I kept a 1:27-1:28 pace for about 1600 (more or less my goal pace for that distance); then just started cruising, keeping mid 1:30s (my 3-5k pace). Here's how it went down:

    10 x 100 free on 2:00 (desc. from 1:33 to 1:27)
    10 x 100 free on 1:45 (held 1:27-1:28)
    10 x 100 free on 1:50 (mostly 1:34-1:35; one 1:39 immediately after the 10x on 1:45 set)
    10 x 50 back on 1:00 (EZ, :52-:55; mostly :53)
    100 EZ and out

    3600 SCY in 68 minutes

    On this last few weeks before the move... I finished summer school first session on June 13 and have had since then really to focus on the move, with the exception of 5 days in Austin over the long 4th of July weekend. Usually a month goes by really quickly... but for some reason I feel as if time has sort of stood still for the last six weeks. My last day of class in the UW system seems like ages ago. Took me forever to clean out the office... maybe that's why. Just thought I would record that bizarre feeling here. Of course, when I want time to stand still it flies like a bat out of the infernal regions. Oh well, a watched pot...
  4. 200 miles

    by , July 24th, 2014 at 04:48 PM (Alex's swim journal)
    203 miles year-to-date, to be exact. It's been a rough spring and summer so far in terms of training... all the pressure of the move, which is finally coming to a head, after fourteen years in the same place, has taken its toll on my training. I'm lucky to get in 4x a week, some weeks over the last couple of months it's been only 3x. Either I haven't had the time or, more likely, the motivation and/or energy. Swimming has definitely been on the back-burner, but today I felt pretty good... well, good when the workout was over. Did 3000:

    400 EZ on 8:00 (mixed drill, free and back)
    4 x 100 fr on 2:00 (1:28ish)
    4 x 50 fr on 1:00 (:41ish)

    Main set was 1800/36:00:
    3 x 200 fr on 4:00 (2:56-2:57)
    6 x 100 fr on 2:00 (1:25 x 2; 1:26 x 2: 1:27 x 2)
    12 x 50 fr on 1:00 (averaged :41)

    200 cool-down (all backstrk)

    The main set was 1650 pace set, I guess, the 200s were probably a little faster than current pace, the 100s started off in goal pace and then dropped back toward my pace from last spring; the 50s were a little faster than goal pace.

    A measure of my fitness and motivation was that this is an absurd amount of rest in comparison to the workouts I've been doing for 1650 pace over the last couple of years (usually a 1:40-1:45 interval for 100s and 3:20-3:30 for 200s at 1500 pace). I keep telling myself that this is just maintenance work and it's off-season for me now anyway. I imagine a few months after the move, things will start to get back to normal (whatever that is!).

    The move is set for the first week in August. We have an offer on the house here, awaiting the reappraisal, so hopefully that all goes off without a hitch... the offer has just come in in the eleventh hour, but it will be a huge weight off our shoulders not to have to carry that mortgage with us down to Texas.

    For now, we'll be renting a townhome near Aaron's High School... keeping an eye out for nice homes/neighborhoods in the school district over the next few months. Our unit is right across from the pool, though it's a small one... probably 15-20 yards in length. Being so close though, it might entice me to get in and work on the underwater dolphins and other drills that don't necessitate a full-length pool.

    We did our LCM state champs here in WI a month ago already... hard to believe. I swam the 1500 and all the back events. My 200 back was an LCM PR by nearly :12. And had me briefly in the top 10 for that event this season... oh so briefly! My 1500 came in at 26:16, almost :30 faster than last year. The focus on form, even as the volume has fallen off this year, is starting to pay off.