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Alex's swim journal

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

  1. 50s day; fly still drains me...

    by , February 26th, 2013 at 06:05 PM (Alex's swim journal)
    Managed to squeak into the YMCA before winter storm "R" hit (what is it? Ronaldo? Rahab? Rhubarb?)... The last I saw it was supposed to roll in around 3PM, but came in at 1PM instead, dumping snow and blowing hard during my lunchtime swim. Everything is shutting down now; campus events cancelled for the rest of the afternoon and evening. We were supposed to get only 6 inches, but with lake effect snow here on the WI-IL border we might see more and the wind is blowing it so that visibility is terrible. I think I heard Wichita, KS was expecting 6-8" and ended up with 17". My kids would love the snow day, but I'm really hoping I don't have to clear off a foot and a half from the driveway.

    My swim was 3000 SCY/65 minutes. Swum thusly:

    1000 swim in 1:40/100 pace (alt. free and pull by 200)
    2:30 rest
    5 x 50 fly on 1:10 (:48-:52; last one in :56)
    1:20 rest
    200 IM on 4:00 (3:35)
    5 x 50 Back on 1:10 (:48-:50)
    1:20 rest
    200 IM on 4:00 (3:30)
    5 x 50 Breast on 1:10 (:52-:53)
    1:20 rest
    200 IM on 4:00 (3:29)
    5 x 50 free on 1:00 (1st one in :40; the rest :37-:39)
    200 IM on 4:00 (3:22)
    200 recovery swim (100 pull/100 free)

    My endurance on fly is just not there yet... not sure what I can do about it since my normal way of building up endurance is just to do the thing for ever increasing amounts of time and distance. It's frustrating being able to swim 10K freestyle and not being able to do a set of 5 x 50 fly, followed by a 200 IM, without falling apart. Tons better than I was a month and a half ago, but it's coming so slowly!
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  2. Dress rehearsal...

    by , February 26th, 2013 at 12:59 AM (Alex's swim journal)
    I'm still pretty tired even though yesterday's swim was EZ; though all the kick work was pretty tiring after a hard week on the legs... and I could have not done the 50 sprint at the end. Saturday afternoon's 6000-yard workout seems like ages ago, but it was only 48 hours... I was struggling with what to do today. I didn't want to take it too EZ, because I'm going to taper at the end of the week, but don't want to overdo it and not be able to get in any decent workouts at all this week. I decided after my 1000 warm-up just to do all of my events for this coming weekend... somewhat relaxed, but hard time trials off the blocks (that sounds oxymoronic, I know... I guess it's more accurate to say I was pushing, but holding back enough to feel well in control the whole time). Knowing that the rests between some of the events were not going to be very long at all, I didn't rest too long today: 1:30-3:00 between "events." We'll call this practice "meet" the "meat" of my workout.

    This was also a good chance for me to practice going off the blocks, something I never do except the day before a meet. I had very clean entries today, no goggle problems,etc. I'm feeling better about the block starts now because I don't have to think/worry about it so much... just get up there and do it (wish I could say the same about my fly after 50-75 yards!).

    WARM-UP:
    400 swim on 7:30 (6:50)
    4 x 100 on 1:50 (1:30-1:32)
    4 x 50 on 1:00 (:39-:41)

    MEAT:
    25 EZ
    400 IM off the blocks... 7:05
    25 EZ recovery
    2:00 rest
    200 Back in 3:27
    25 EZ recovery
    1:30 rest
    200 Free off the blocks (relaxed; 2:53)
    2:30 rest
    200 IM off the blocks (3:24?)
    1:30 rest
    200 Breast off the blocks (3:42-3:44)
    25 recovery swim

    COOL-DOWN:
    700 yards EZ free

    3000 yards/70 minutes

    Notes: Swam all events in meet order for this coming Sunday. Basically I did my whole meet in under 30 minutes; and I think the lack of recovery on the last three events really started to take its toll on the times... even though I was really just shooting for 85-95% effort (the 200 free was way too EZ an effort, I should have been panting a lot harder after that!). A good dress rehearsal for the meet coming up on Sunday, well, minus the swim cap and meet-day jammers... I was within 3-5 secs of all my seed times (3 under for 2BK, 5 over for 4IM), but I've got a better idea about where I can push myself and in which events.

    And, honestly, I never felt "fresh" today... just tired and tight even toward the end of my warm-up. It could be that I needed more recovery after Saturday, or it could be that I didn't get to the Y until almost 8P today, and was already too tired from the day. Don't know. Scotty and I are meeting for 25s tomorrow... see if a little sprint work will get me firing on all cylinders again before Wednesday's hard day; the last really hard one before the real thing this weekend.
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