AM only SCY
Went to a small meet in Cabot, AR this morning.
400 swim (100 FR/50 BK/50 kick)
8x50 12.5 smooth/25 FAST/12.5 smooth
100 FR - 51.60
100 BR - 1:03.60
Managed to get into the Y right before another winter storm hit. Roads became very slippery, but the temps are mild so it changed over from snow to rain within a couple of hours. By the time I was on the road again it was an asphalt flavored slushy.
I didn't want to do anything too difficult today, since yesterday was a 7200-yard day. I thought 2000, maybe 2500... but in the car on the way over I realized I wasn't sore at all from yesterday; the mind started churning... "if I do an EZ to moderate 1000 free as a warm-up and add 500 IM to the ladder I did last Sunday (400, 300, 200, 100 IMs) I'll be at 2500 already and a cool-down could get me to 3000 pretty quickly." And that's what I did, 3000 SCY in +/- 60 minutes. The intervals on the IM ladder were aggressive (for me), but the pool was cool and I think my endurance on these other strokes is getting a lot better (even as the speed doesn't seem to be going anywhere). Here's how I did:
1000 free, EZ to Moderate on 18:00 (16:45)
500 IM on 10:00 (9:25-ish)*
400 IM on 08:00 (mid 7:30s)
300 IM on 06:00 (5:40-ish)
200 IM on 04:00 (3:30)**
100 IM on 02:00 (1:45)
200 fr, EZ on 4:00 (3:25)
4 x 50 fr on :50 (:43-:44)
100 fr, slide-n-glide (came in around 1:40, averaging 12-14 strokes per length)
*First time I've ever done 500 IM, first time I've ever swum 125 fly all at once.
**On this 200 IM I was really hustling and finished within 1-2 seconds of my fastest 200 IM ever; I think I was doing more or less a 3:20 pace (:50 per leg) until I got to the breast where I lost a lot of time... got to figure that out... but I made some of it back on the free section (which was about :45, not blazing by any means).
I rinsed off quickly, washed out my suit and goggles, dried off and put my gym clothes on... got in about 30 minutes of conditioning in the weight room. I skipped most of the "dynamic warm-up" because I figured I was already pretty warm, but I spent a good amount of time on the injury prevention exercises, before moving on to core and foundational strength exercises, all of which I'm still going very light on until I get the hang of this again. This was my first conditioning session since last Sunday... I'd like to say that's because I had the cold this week, but honestly I would really much rather just swim, so I probably leaned on that a bit much as my excuse. I'm paying for it now! I do have high hopes that this conditioning, if it does nothing else, will help me to stave off injuries and soreness a little more.
Went in for a light workout. Blakely was there coaching a couple kids. After 1500 or so yards, she was done and joined me for some 50s. Ended up being about exactly what I wanted to do.
600 Warm up
5 x 200 Easy backstroke, accelerate at flags and do a back to breast turn. 2 breaststroke pulls and back to easy backstroke. Still not great at these but it is better than grabbing the wall. Blakely helped me on this a little. At least I know I'm heading in the right direction.
6 x 25 br - 1:00 sprint. Mostly 17s-18s, made one on about 15.5.
24 x 50 Free - :50, every 4th 50 breaststroke.
Held :35s on free. Pushed the breaststroke hard. Most were :37-:38. Made the last one on :36.
10 x 50 Kick w/ fins - 1:00
1-5 Underwater sdk