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  1. 100-mile mark...

    by , March 7th, 2012 at 08:27 PM (Alex's swim journal)
    Yesterday's two miles in the pool put me at 99.49 miles for the year. So today I punched it over the 100 mile mark with a 3000-yard swim.

    Fairly relaxed, since yesterday featured a lot of speed + threshold swimming. Here's how it broke down today:

    Warm-up (w/ fins):
    100 free
    400 kick (alternated every 50 board w/ side kick series)
    100 pull (w/o fins)
    100 EZ free (no fins)

    Main (2300 continuous):
    1000 free in 17:30
    100 breast in 2:00
    1200 free (alt. 100 glide w/ 100 moderate) in 21:20

    Tomorrow, I may be swimming in New Orleans! Headed down to the Big Easy for a conference Thursday thru Saturday. Any French Quarter swimming connections out there?
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  2. As if on cue...

    by , March 6th, 2012 at 10:13 PM (Alex's swim journal)
    As if on cue... after several days of cold and gloomy weather; a couple of sunny days and warmer weather. High of 60 tomorrow?!?!

    Missed my swim yesterday, but managed to get in 3500 SCY today on the way home from work.

    400 free wm-up
    20 x 50 on 1:00 (first 3-4 in :36-:37; probably averaged :40)
    3 x 300 on 5:00 (4:34, 4:40, 4:45)
    100 breast
    3 x 300 on 5:00 (4:45, 4:46, 4:48)
    100 breast
    100 free cool down.

    A couple of notes:

    :36/50! I don't know if I've ever seen that number before! Maybe the rest day paid off after all. I felt almost like I was skimming the top of the water on those fast 50s. But I couldn't keep that pace with only a 20-23 second rest, so I settled into a :40-:42/50 zone, which felt comfortable.

    The 300s were interesting, just trying to see how long I could maintain my threshold pace and they ended up being somewhere about halfway between the threshold pace and my BASE. I'm sure that's helpful somehow.

    I love the long continuous distances, but I liked this workout for mixing in different paces and forcing myself to swim faster/harder. Maybe I'll even start doing flip turns at some point, and work on getting my mile time down again.
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  3. Tired 2500

    by , March 4th, 2012 at 10:33 PM (Alex's swim journal)
    Still recovering I think from yesterday's 8000, I only managed to get in 2500 today. It was difficult going; the body felt fine, but psychologically I was not there.

    It snows in Kenosha on March 5th.

    I need a nap...
    Or maybe a week on a sunny patch
    Of green grass near a spring fed pool.
    78 degrees? Sounds great,
    I'm already there
    In my dreams.
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  4. 8000 yards... wardrobe malfunction

    by , March 3rd, 2012 at 05:17 PM (Alex's swim journal)
    After a couple of days off (I was feeling pretty run down on Thursday and thought I might be coming down with a cold) I got back in at the Y today for an 8000-yard long swim. It should have only taken me about 2 hours, 20-25 minutes, but it ended up being over two and a half hours.

    I really don't like to wear swim caps, but I'm trying to get used to it, so I put on my GTD 50-mile cap from last year. The seal on my goggles doesn't work properly, though, whenever I'm wearing a cap for some reason. I kept having to slow to empty water out of them and re-mash them back into my face. I'm thinking it might be that the goggles are just getting a little old (the seal is pretty discolored from the chlorine exposure), but over the last month at about 2K I'll take my cap off (because I'm tired of emptying my goggles every 150 yards) and then won't have any more issues. Maybe the goggle straps are moving around just slightly on the slicker surface of the cap? Very annoying.

    Also very annoying is the realization at about 3500 yards that you had too much coffee this morning. Even more annoying is the feeling that your bladder is going to explode at 4k; I actually had to stop, run to the bathroom, relieve myself (didn't know I could be that hydrated after 4K of swimming!), and so I probably lost 2-3 minutes there. So much for building rhythm on a continuous swim!

    I didn't have any gatorade today at the house, so I took an energy bar and water bottle to the deck with me. As a result I probably lost another couple of minutes chewing (and fiddling with the wrapper) at the 5, 6, and 7-K marks.

    Just happy to get this one behind me!
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  5. Pacing...

    by , February 29th, 2012 at 08:31 PM (Alex's swim journal)
    Today's workout was about pacing; I tried to see if I could keep a single pace consistently: :45/50y. A lot of times when I go out in an interval set, my splits are super uneven. Today I was pretty disciplined about keeping the pace even. Here's the workout (4000 SCY):

    500 EZ free
    20 x 100 on 1:45 (all came in 1:29-1:30; even 50 splits)
    20 x 50 on 1:00 (came in at :44-:45 on all of them)
    200 breast
    200 kick drills (no board, no fins)
    100 EZ free

    So, 3000 yards at exactly a :45/50 pace. No wild swings between :38 and :50. It felt good to be consistent. I was also happy to see that I could hold that pace on the 100s even though I decreased my interval from 2:00 to 1:45. I could have written it as :15 RI, because that's precisely what my rest was after each 100 and then after each 50.
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  6. 2100-yard recovery swim

    by , February 28th, 2012 at 11:19 PM (Alex's swim journal)
    Ended the day at number 18 for my age group in GTD; back in the top 20 after a few higher yardage days of late. Tomorrow I might be slipping back out of the top 20; I needed a recovery day and so only swam 2100 today in 40:00.

    I felt like I could have done another 1000-1500 yards, but didn't want to push it too much. I have the tendency to push myself to the breaking point and then, well, breaking. I'm trying to get better about these things as I get older, so I don't have to spend so much time nursing injuries.

    I am encouraged by the progress I've made, though. My slow recovery swims are longer and faster than any of my swims this time last spring, when I was only swimming a mile three times a week. Well, I've actually become a swimmer since then... rather than just a runner, who swims occasionally for cross training.
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  7. Lactate threshold Monday...

    by , February 27th, 2012 at 11:48 PM (Alex's swim journal)
    What does today's swim have to do with the Venus de Milo?

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    Somewhat ambitious workout for me today: 4600 SCY/92 minutes; lots of speed and threshold work; only about a kilometer of this 4K+ workout was easy swimming... the rest was between :38 and :46 per 50 pace (:45 is my lactate threshold pace, I think).

    Warm-up:
    500 free EZ (8:45)

    Main sets:
    20 x 50 on 1:00 (first 5-6 in :40-:41, the rest in :38-:39)
    4 x 200 on 4:00 (2:56, 2:58, 3:00, 3:00)
    200 breast
    4 x 200 on 4:00 (3:00, 3:03, 3:04, 3:01)
    200 breast
    2 x 200 on 4:00 (3:07, 3:04)
    100 breast
    5 x 100 on 1:45 (all in 1:30-1:33)

    Cool-down:
    100 free EZ

    I was really disliking the 200s toward the end... my arms, shoulders, and lats felt like they were made of stone on the last couple. I think I found Venus's missing arms! I originally planned to do 12 200s in total, but switched to 100s halfway through the last set b/c the lactate was really starting to build.
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  8. Recovery swim... "body electric"

    by , February 26th, 2012 at 09:32 PM (Alex's swim journal)
    Went to the Y today just to get in a recovery swim... to loosen up a little. Ended up doing 3000 (SCY) in all.

    "The swimmer naked in the swimming-bath, seen as he swims through
    The transparent green-shine, or lies with his face up and rolls
    Silently to and from the heave of the water"
    --Walt Whitman from "I Sing the Body Electric"

    No, I wasn't naked and the Y's pool, gratefully, did not have a "green shine"; but I love that line "Silently to and from the heave of the water."

    After the first 1500 I was actually feeling really good (considering the 7000 I did yesterday), but I kept it at a really EZ pace the whole time. A long sauna, steam, and shower had me feeling like I'd purged myself of all toxins by the time I left... it's difficult to describe the feeling I had as I walked back out to the parking lot on this sunny and mild (by our standards) afternoon. Warm all over, pleasantly fatigued, clean! Whitman's "body electric"?

    "...The thin red jellies within you or within me, the bones and the marrow in the bones,
    The exquisite realization of health;
    O I say these are not the parts and poems of the body only, but of the soul,
    O I say now these are the soul!"



    Can't wait to see what the week brings!
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  9. 7000 yards and a drink malfunction...

    by , February 25th, 2012 at 07:25 PM (Alex's swim journal)
    Today I wanted to do my first 7K continuous swim; distance has been building nicely since mid-January and after getting really comfortable with the 6K distance and taking a step-back week, I though 7K would be just right.

    For the long swims I always take a water bottle with a replacement drink; usually Gatorade. I know from my running days how important hydration is after you get out past the hour mark and the electrolytes and simple carbs in Gatorade really help keep the glycogen stores from running out in that second hour of swimming. I don't like the bonk!

    So I planned, like I usually do, to take a swig at every kilometer: a few ounces every 20 minutes for me seems just right and leaves me enough to chug at the end of the swim to begin recovery. I left the bottle on the deck, slipped into the water, quickly found my all-day pace, and was just getting into a rhythm when...

    The lifeguard stopped me, apologizing profusely, and began to explain why my water bottle was open, half-consumed, and surrounded by what looked like a Gatorade explosion... huh?

    Apparently, as she retells it, there is a patron with a mental disability who can't control himself when he sees bottled drinks or coffee mugs ("your lucky it wasn't coffee," says the other lifeguard, "he makes a B-line and never lets anyone pull him away from that stuff"). I knew who they were talking about and thought it was kind of sad. As apologetic as they were about it, I said it was no big deal, totally fine. I'm so glad that this disabled gentleman's family cares enough about him to bring him to the Y and let him enjoy swimming. Every time I see them I think, "wow, that's dedication."

    Obviously, it was an inconvenience and w/o replacement drink I ran out of gas at about 6K instead of 7K, managed to squeeze in another few hundred yards to make it an even 7000. But I was reminded the whole time I was swimming of how blessed I am. I'll hit that 7K next week!
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  10. Snow + 4000 yards

    by , February 24th, 2012 at 07:54 PM (Alex's swim journal)
    Winter returns to Southeast Wisconsin today; here are some pics from our street.
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    These cell-phone shots from my car don't do justice to the actual sight itself, which was really a winter wonderland... a thick, wet, sticky snow covered everything when we awoke this morning.

    Here was the workout at the Y; I did the 3 x 300 set as a test to figure out my threshold pace. And I realized that I really like doing 300s; very challenging!

    Warm-up (600 SCY):
    100 Free, EZ
    50 kick board*
    50 side kick (12)
    50 kick board
    50 side kick (6)
    50 kick board
    50 side kick (6+3)
    50 kick board
    50 back kick, no board*
    100 free w/ fins
    [*all kick drills in the warm-up were with short fins]

    Main sets (3000):

    20 x 50 on 1:00 (:40-:43)
    2-minutes rest
    3 x 300 on 5:30 (4:30; 4:33; 4:37)
    1:30 rest
    1000 free (moderate pace = 1:42/100y)
    100 breast

    Cool-down:
    200 free (EZ)
    200 kick (50 Board, side 12, side 6, back; all w/ fins)

    Total = 4000 SCY
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  11. Ash Wednesday 3K

    by , February 23rd, 2012 at 12:02 AM (Alex's swim journal)
    My penance for today...

    3K (3300 SCY/ 58:30) thusly:

    3 x through
    1000 Free
    100 Breast

    On the first 1000 free I alternated 100 EZ w/ 100 moderate. On the second I did 2 x 500 (100 EZ followed by 400 moderate). On the third I did 1000 straight at a moderate pace (1:41-1:43 per 100).

    I had very little time today, so it was rushed, not the kind of thing I liked to be. But it encouraged me to push a little harder than I might otherwise have done. I'm happy with the result.

    The swim was more or less continuous; I did stop once between 2-3,000 briefly to say hi to a swimmer in the next lane, who I hadn't seen in a few days. But I finished in time to rush off to a meeting. Come to think of it, the swim was less of a penance than a reward after all!
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  12. Yesterday's milestone...

    by , February 21st, 2012 at 09:08 PM (Alex's swim journal)
    I guess it didn't occur to me until much later, but yesterday was a milestone of sorts: 50 blog entries!

    A NOTE on the HEDONISTIC EXCESSES of MARDI GRAS: Today's swim was mostly easy stuff--gearing up for a bigger day tomorrow--but with a new twist. I used fins for the first time on my kick sets. [*gasp* the horror!] The bucket next to the board/bouy bin pool-side had some short fins and I've been hearing from various corners that drilling with the fins might help build some swim-specific muscles. I don't know, we'll see how I feel tomorrow, but I thought it felt too easy. A worthy excess in honor of Mardi Gras? It was interesting, though, to feel what a truly propulsive kick might feel like!

    450 of the warm-up was with fins and the kick lengths went by much more quickly than they do without; my cool-down without the fins hammered this point home for me! Here's the workout (3200 SCY; a little more than an hour):

    Warm-up (800 yards):
    100 free EZ
    50 Side kick drill (12+1) w/ fins
    50 kick w/ board and fins
    50 side-kick drill (6+1) w/ fins
    50 kick w/ board and fins
    50 side-kick drill (6+3) w/ fins
    50 kick w/ board and fins
    50 back kick w/ fins
    100 free w/ fins
    100 pull
    150 free

    Main Set (2K continuous swim = 2200 SCY):
    2 x through
    1000 free (alternating EZ gliding 100s w/ moderate 100s)
    100 breast

    Cool-Down
    200 in kick drills, no fins (12, 6, 6+3, board)
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  13. Question on Best Pace Interval...

    by , February 20th, 2012 at 08:20 PM (Alex's swim journal)
    Back up to about 15 miles ahead of my GTD goal pace after today's swim. Two mile's worth; here it is:

    20 x 50 on 1:00 (first 5-7 serve as warm-up).
    10 x 100 on 1:40
    500 recovery swim (alt. 100 EZ glide/100 moderate)
    2 x 500 (400 moderate/100 EZ)--this was a continuous 1000 broken into two 500-yard segments.
    =3500 SCY/76 minutes

    I cut down on my rest during the sets (a 1:40 interval instead of 2:00 on the 100s, for example), but rested a little more between sets. I probably waited 2.5 minutes between the wm-up and the 100s (I wanted to start the 100s on a nice round number--10:00 in this case--to help my keep track). Then a little later on I stopped to chat with some of the other swimmers.

    My times were OK I probably had 10 of my last 12-13 50s in the :38-:39 range, even a couple of :37s! The 100s started off at 1:24 and then stayed around 1:30 for a long time before dropping to 1:33-1:34 on the last 2-3 reps. So I was definitely able to hold what I thought would be an overly ambitious interval of 1:40. When I'm swimming on 2:00 I can come in at 1:30 all day long (I've done sets of 15-30 reps on that interval over the last year).

    So does that mean that 1:40 should be my BPI? My mile pace is actually just a little faster than that. It seems slow, but then again b/c of my overdeveloped slow-twitch fibers there just isn't that much of a difference between my "sprint" speed (1:20-124) and my all-day pace (1:40-1:50--depending on the day!). Does this seem right?
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  14. Back in the pool!

    by , February 19th, 2012 at 05:51 PM (Alex's swim journal)
    After missing four days straight (the first time I've missed that many days in a row since last spring!), I finally managed to get back into the pool today. It was very crowded, but every Sunday afternoon is, which is why I normally try to go Sunday mornings to do my long swim. I also needed a little catch-up sleep; so I had a leisurely Sunday morning, to say the least.

    I did 3600, pretty easy; could've done more, but I decided I would save it for a big workout tomorrow and try to get in consistently every day this week. After two weeks in a row with 6K long swims on the weekend I think my body needed a "step-back" week anyway (which is what we used to call it in marathon training).

    Work has been a little overwhelming the last few weeks and I was really missing the pool on Wednesday-Saturday; but with deadlines looming I spent most of my days and nights hunched over the computer... only able to get my swimming fix vicariously through the USMS blogs and forums for a few minutes here and a few minutes there.

    By Saturday, though, the lack of sleep, the long hours alternating between writing, teaching, meetings, and grading were starting to take their toll; it's like my brain was slowing down... processing speed impeded by running to many applications at once! And I hadn't gotten my accustomed exercise. I really started to notice it toward the end of an otherwise very nice conference on Saturday afternoon in Dekalb, IL. Enjoyed my time there enough, learned a lot, but the two-hour drive back was a torment. I had to stop every 45 minutes or so just to stay awake.

    Feeling much better today after a couple of miles in the pool and a full-night's sleep!
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  15. Two steps forward...

    by , February 14th, 2012 at 10:34 PM (Alex's swim journal)
    ...one step back?

    Today I felt like my 200 times took a step back after seeing improvement for a couple of weeks in a row. I noticed that this would happen to me last summer too, I would do a workout a couple of times, show progress, then do the same workout and see a regression, only to come back the next week to see improvement again. Here was the workout:

    20 x 50 on 1:00 (first few in 45-42 seconds, then hit :40 consistently for the rest)
    4 x 200 on 4:00 (3:03; 3:04; 3:03; 3:02)
    200 breast recovery
    4 x 200 on 4:00 (3:10; 3:07; 3:06; 3:07)
    200 breast recovery
    4 x 200 on 4:00 (3:12; 3:16; 3:13; 3:12)
    200 breast recovery
    100 gliding free cool-down
    --4100 SCY/82 minutes.

    A couple of factors that might be at play: 1. I've been adding a couple of 200s to this workout each of the last three weeks (maybe my body was subconsciously holding back b/c it knew I had a 3rd set to do, as opposed to 2 sets and a final pair). 2. This is the second week in a row I've done this workout two days after a 6K continuous swim (time to take a step-back week?).

    Another issue is the 50s at the beginning of the workout just aren't as crisp as I want them to be. I was hitting :38 regularly two weeks ago, last week I was at :39, today I only had 3-4 reps under :40. That seems like a big difference. It's like the garbage yardage monster (AKA Il Garbagio) is seeking revenge. I've never been fast, but is this my slow twitch starting to assert itself as my weekend long swims get longer? I'm baffled...

    Though that's part of the fun, isn't it? We're all unique science experiments (testing hypotheses, trying to figure out what works, what are the causes and effects of each decision about the training regimen). The miracle of each individual human heart and soul!

    "When the mountain is high..."; well... take it away, Lenny!
    [nomedia="http://www.youtube.com/watch?v=Wadtaj9Opzs&feature=related"]Lenny Kravitz - Dig In - Rock In Rio Madrid 2008 - HQ Alta Calidad - YouTube[/nomedia]

    "Life has been waiting for you to care..." Happy Valentine's Day!
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  16. Long mile... garbagio yardagio?

    by , February 14th, 2012 at 12:10 AM (Alex's swim journal)
    Did a little bit of what some might term junk yardagio today--ma questo non garbagio!

    A long mile... 1800 yards, a little bit of kick drill for a warm-up and then a lot of EZ free to work out the toxins. Felt better than I did after last week's 6K swim. LSD: bring it on! (but stay away from the brown acid, "that's a bad trip"). 'Scuse me, is that like swimming through purple haze?

    [nomedia="http://www.youtube.com/watch?v=p3JspdA-sRM&feature=related"]Jimi Hendrix - Purple Haze (Live) HDV - YouTube[/nomedia]

    Swim on through, swim on through, swim on through to the other side:

    [nomedia="http://www.youtube.com/watch?v=-h5j_mAEEdw&feature=related"]THE DOORS - Break on through (to the other side) at KTLA-TV - YouTube[/nomedia]

    That's not junk!
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  17. Into the mystic; 6k today...

    by , February 12th, 2012 at 11:11 PM (Alex's swim journal)
    ... felt pretty good, had good rhythm, things were just clicking. Love it when that happens!

    Like my 6K (6600 SCY) last week, I wanted to do it continuously. But, as it turns out, folks were talkative today at the Kenosha Y. At about 2500, one of our new regular swimmers stopped me to chat about what I might be doing after my swim... it turned into about a 4-minute break, which I wasn't expecting, but, whatever, life intervenes sometimes. BTW, this is what I really had in mind after the swim:

    With the exception of that interruption and a couple of other shorter interruptions, I swam the 6K as I did last week in 1K segments of about 20:00 each (1000 free, 100 breast). Last week I finished in a total time of 123 minutes; today I did it in 124 including the 4-minute break and shorter interruptions, so I was swimming much stronger!

    I'm not swimming my 200 workout tomorrow--will wait for Tuesday--I'll need a recovery day. Last week's long swim was on Saturday, so now I'm a bit off of my routine (whatever that is!). It's all good though... swim today left me feeling pleasantly fatigued (was that a fog horn?):

    "Smell the sea and feel the sky,
    let your soul and spirit fly
    into the mystic
    [...] and magnificently we will float
    into the mystic"

    ...enjoy a little Van Morrison!

    [nomedia="http://www.youtube.com/watch?v=gVAnlke_xUY"]Van Morrison - Into The Mystic (Original Version) - YouTube[/nomedia]
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  18. Not open water season in Madison...

    by , February 11th, 2012 at 12:05 AM (Alex's swim journal)
    Well, I've spent the last couple of days in Madison (chaperoning for my oldest, who's doing National Honor Choir) and have managed to get in a couple of swims here--though not open water! This is what Lake Monona looked like this afternoon around 5:30 (click on the thumbnail to enlarge):

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    It's hard to imagine that this was the site of USMS 2.4-mile OW championship last August (my first USMS-sanctioned OW swim!). What a difference 6 months makes! Yesterday there were actually some folks out on the ice; today I think it was too cold.

    Needless to say, I found the YMCA--only a few minutes by car from where I took this photo. Yesterday I swam 2k (2200 SCY), mixing in some speed work: 750 warm-up, 10 x 100 (first 3 reps in under 1:24; then I realized I better back off and hit the rest in 1:30-1:33--wasn't supposed to be a hard day), 150 breast, 300 cool-down w/ EZ free and kick drills (no board). Today, I wanted to swim a little longer, because I might not get in a swim tomorrow, so here's what I did:

    400 free (moderate)
    100 free (easy)
    400 free (moderate)
    100 free (easy)
    100 breast
    1000 free (alternated 100 moderate/100 easy)
    100 breast
    [this first 2K was continuous, no rest, in about 39 minutes]
    10 x 100 on 2:00 (50 ez-moderate/50 moderate-hard)
    100 breast
    200 kick drills
    = 3500 SCY/65 minutes

    I was a little sore from yesterday and the rest of the week, so the first 1000 was tough--once I warmed up I was fine, maybe a little tired.
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  19. a far road...

    by , February 8th, 2012 at 11:20 PM (Alex's swim journal)
    "He came a far road, was weary, found peace,
    and set all his labours on a tablet of stone"
    --The Epic of Gilgamesh

    Like Gilgamesh, I feel like I had to experience "all things" today, "discover what was hidden." And here I am, again, at the tablet of stone, blogging away about it. The workout today had its ups and downs, started off very slowly. I felt very sore and stiff still from earlier workouts in the week, but just when I thought I didn't have anything left I found a rhythm and some speed I didn't know I had.

    Here was today's workout:

    Warm-up:
    50 free
    25 kick w/ board
    50 kick drill (12+1)
    25 kick w/ board
    50 kick drill (6+1)
    25 kick w/ board
    50 kick drill (6+3)
    [300 total]

    Main set (3000):
    4 x 200 (moderate)*
    *each moderate paced 200 followed by 50 easy recovery [1000 in about 17:40]
    10 x100 (alternated easy 100s w/ moderate; no rest) [1000 in about 19:00]
    2 minutes rest
    10 x 100 (alternated moderate 100s w/ easy) [1000 in about 17:30]

    Cool-down:
    200 breast in about 4:00

    Total = 3500 SCY/65 minutes

    The moderate 100s in the last 1000 of the main set were actually pretty fast. Another swimmer I hadn't seen in a few weeks, Pete, shared the lane with me for the last half of the workout... he was wearing fins. So, I was motivated to not let him pass me too many times. I stayed with him on the first 100 (which probably came in around 1:25) and on each moderate 100 after that I would stay with him, let him speed ahead when I was on my easy, cruising 100s (and they WERE cruising, not like earlier in the week).

    So Gilgamesh needed Enkidu, a companion, to complete his humanity--such is the power of friendship, as we learn from the epic poem. I needed an Enkidu to complete this workout, to find a hidden reserve I didn't know I had, to break out of the rut I had swum myself into.
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  20. Draggin' an anchor...

    by , February 7th, 2012 at 11:16 PM (Alex's swim journal)
    So the love-hate relationship with interval 200s continues today... decidedly in favor of hate. I felt great after the 200 workout yesterday, but today... not so much so. I just wanted to get in and swim about 3000 or so, nothing hard, just enough to loosen up. The loosening never happened.

    I felt like I was dragging a freakin' anchor the whole time. Very fatigued, very tight, maybe a little dehydrated. I made it through 2650 (5 x 500 all around 9:00-9:20--crawling!--with recovery 50s using breast; cool down with some mixed stroke and kick drills, no board). And it felt like a struggle the whole time.

    I'm sure this is just the body enforcing an easy day after the hard intervals yesterday. We'll see how it goes tomorrow.

    WATER WARRIORS FITNESS EVENT: Got some good news yesterday after I blogged. I went online to check the Wisconsin Masters website and the results were in from our Nov-Dec fitness challenge, to see who could record the most yardage in any 14-day period during those two months. My 47,000 yards in the middle two weeks of November were good enough for first place in my age group! OK, ok, I know... I was the ONLY male in my age group... but, hey, I came with my game; can't win if you don't play!

    Take it away banana dude:
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