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Alex's swim journal

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

  1. Fatigue... question on IM turns.

    by , January 4th, 2013 at 07:49 PM (Alex's swim journal)
    Today, I was pretty tired and for the second day in a row had to settle for a late-afternoon swim (yesterday's was an evening swim), which are usually not as productive for me. I did 3000 SCY in just under 63 minutes:

    Warm-up:
    400 fr (in about 6:40)
    4 x 100 on 1:45
    4 x 50 kick w/ board, IM order; no fins*

    Main Sets:
    10 x 100 on 1:45 (alt. pull w/ buoy and fr--no paddles today; these were averaging mid 1:30s, my threshold pace)
    8 x 100 on 2:30**

    Cool-down:
    200 fr, EZ (sub 3:20)

    Notes:
    *My kick w/o fins (zoomers usually) is TERRIBLE! It just didn't feel propulsive at all, or minimally propulsive on back and breast... on fr and fly it just felt like I wasn't generating any momentum (the board might have had something to do with that--io non so!).
    **These 100s were meant to work on the IM strokes in the IM order: 100 fly, 100 fly/bk (50 each), 100 bk, 100 bk/br, 100 br, 100 br/fr, 100 fr, 100 IM. I actually had to pause after 50 fly and go on 1:00 for the last half of the fly 100; I figured out that I needed to glide more before beginning my pull--this helped me get into a better body position for the pull and recovery... I wasn't dying at the end of 50 fly like I was even last night. The back and breast 100s were all in my seed-time ranges, the 100 fr was in 1:24, and the 100 IM, very tired but fairly relaxed, was at 1:40.

    Anybody have any tips for the butterfly to back turn in IM? Or maybe you know a forum thread where this is discussed... I'm having trouble re-entering after hitting the wall with both hands... do you have to re-enter on your back or can you do the turn just like fly, breast turns (i.e. on the side) as long as your first stroke of the pull out is on the back? I'd like not to DQ in my first meet IM next week.
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  2. 200 IM time dropping

    by , January 4th, 2013 at 12:29 AM (Alex's swim journal)
    I've been working on fly for less than two weeks now and my time is already coming down in the 200 IM... of course it couldn't have gotten much slower! Here was my workout today, supposed to be a little easier:

    Warm-up (1000)
    200 free (3:20)
    100 back (2:15)
    100 br (1:45)
    4 x 100 fr on 2:00 (desc. 1:40-1:29)
    4 x 50 kick w/ fins on 1:00 (alt fr w/ board and back w/o)

    Main Sets (2000):
    10 x 100 on 1:50 (alt. pull w/ buoy/paddles and fr w/o: hi 1:30s on the pull, lo 1:30s on the free)
    100 dolphin kick drills w/ fins
    2 x 50 fly w/ fins
    100 3 fr + 4 bk drill
    100 bk on 2:30 (2:00)
    100 3-2-1 Br kick drill on 2:30 (1:50)
    100 br on 2:30 (1:45)
    200 fr on 4:00 (3:18)
    200 IM on 4:00 (sub 3:30)*

    Cool-down (200):
    200 fr (3:20)

    Total: 3200 SCY/70 minutes

    *This is a big improvement over the 3:40 effort I put in last week toward the end of a similar workout... I wasn't nearly as tired after the first 50 fly, my back held up pretty well and I had enough left in the tank to swim the 50 free decently after losing time on the breast leg. The practice on the "other" strokes is helping!

    GTD update: I'm .03 miles behind my goal pace (gasp!)--will have to make it up with this weekend's long swim.

    WI masters SCY meet in Oconomowoc: I mentioned mailing in my registration form yesterday. I'm going to do five events, only two of which are pure freestyle (100 and 500; they don't have anything longer than 500 until the state meet in March when they have the 1650). The other events are 50 back, 100 breast, and 100 IM. I listed seed times that I know I've been able to make in practice (:50, 1:45, and 1:35) with a few seconds cushion on the conservative side to account for catastrophic start or turn mishaps...this probably sounds silly, I know. If things go well in the back, breast, and IM I may reverse the events for the following meet (100 back, 50 breast) and move up to the 200 IM. My check-off challenge might be half-way done by the end of February! Though I did notice in looking at the events scoring sheet that the 800 IM is back on the list (!?!). If I can get through a 200 fly, then it might not be unreasonable. But for now, man, that 50 fly still feels tough. Fly is going to have to get a lot better for me!

    Updated January 4th, 2013 at 07:23 PM by mcnair

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