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Alex's swim journal

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

  1. 100s day... 3700 SCY

    by , February 12th, 2013 at 07:25 PM (Alex's swim journal)
    Without any afternoon meetings today I was able to take a little longer lunch at the Y and did the following:

    WARM-UP:
    500 EZ swim
    10 x 50 on 1:00 (mostly around :40-:41)
    1:00 break

    MAIN SETS:
    10 x 100 on 2:00 (mostly 1:22-1:24; mostly 1:22s in first half, 1:24s in second)
    11 x 100 swum as so:
    -2 x 100 fly on 3:00 (These were around 1:55)
    -100 fly/back on 2:30 (50 of each; 1:50)
    -2 x 100 back on 2:30 (1:48, 1:50)
    -100 back/breast on 2:15 (50 of each; 1:55)
    -2 x 100 breast on 2:15 (mid- to hi-1:50s)
    -100 breast/free on 2:00 (1:40s?)
    -2 x 100 free on 1:45 (1:29, 1:32)
    2:00 break

    COOL-DOWN:
    400 IM relaxed, focus on "legal" fly and breast kicks (7:30)
    masters minute
    200 free, EZ

    The second main set was working on segments of the 400IM, my focus for the next month or so. I slowed down the fly and breast a lot to focus on the kick, make sure there isn't any residual fluttering on the dolphin or at the end of the breast in-sweep. I'm still having trouble pointing my left toe on the out-sweep (it's trying to point out, but just can't make it as far out as the right foot--this might be a flexibility issue, or might be related to the muscular imbalances I mentioned in my previous entry). In any event, I think the kick sets last night helped a little, because I asked our afternoon lifeguard, Jen, to take a look at it--she's been watching and commenting my progress over the last few weeks--on that last, slow 400 IM. She said the kick on both fly and breast looked a lot better, more balanced. Progress. I watched my 100 splits on the 400 IM and they were approximately 1:57 fly, 1:55 back, 1:58 breast, 1:40 free. Very slow, but working hard to keep the feet together on fly and breast. My strategy for the two March meets in which I'd like to do the 400 IM might be to go real EZ and safe on the fly and breast, and push the back and free hard to try to get myself back under 7:00. We'll see how it goes in the next week or so. Meanwhile... lots more work on the breast kick with the board, and the dolphins w/ and w/o fins.
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  2. Double by necessity...

    by , February 12th, 2013 at 12:21 PM (Alex's swim journal)
    Yesterday I had to do a double by necessity... didn't have enough time at either end of the day to do the full workout, so I split it in two... short swim in the AM on the way in to work and 30 mins of conditioning in the weight room from followed by kick sets in the pool on the way back.

    AM:

    400 on 7:30 (6:55)
    4 x 100 on 1:50 (1:34-1:32)
    4 x 50 on 2:00 (:40, 39, 39, 40)
    1:00 rest
    400 IM, EZ, focus on technique; 7:45
    2 x 50 EZ fr, bk cool-down

    8:30-9:00 PM (took it all the way to closing time again!):
    100 fr
    100 dolphins w/ fins
    200 back dolphins w/ fins
    400 breast kick drills
    200 fly kicking w/ fins
    200 back dolphins w/ fins
    200 EZ free/fly

    2900 SCY/60 mins.

    It was supposed to be something of a recovery day (or reverse taper) after yesterday's meet. My kicks are terrible and I really need to work on them. My big problem is the dominant (left) leg doesn't want to slow down or back off... I joked with the lifeguard it was probably all those right-handed lay-ups I did back in high school; maybe as a result the left leg can be explosive, but the right one is like "what's the big deal? chill!" As a result when I do breaststroke kick work the difference is pulling me off to one side of the lane when I'm using the board or just kicking in streamline. Don't really know what to do about that except maybe do a bunch of right-leg only squats, presses until it evens out. Does anyone else have this issue?
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