Yesterday my team held the first session of its annual OHS extravaganza. I didnít swim it this year, but did go by and count for a couple of heats. I got to witness some really nice swims, and seeing friends and teammates dig deep to set PRs and reach goals must have inspired me, because this morning I found myself excited about swimming long continuous stuff. I arrived a little on the late side for my solo workout at Riverbank, and managed to get in the following:
4 x 1000 LCM @ :30ish rest, done as
400 FR / 600 alt. BK/FR by 100s200 swim / 400 IM kick / 400 pullMagic 1000, alternating FR/BK in a 5/1/4/1/3/1/2/1/1/1 (lengths) pattern, pushing turnover on the FR400 kick/swim by 50 + 400 pull + 200 warmdown/play
That was it! I didnít really stop except to hit the water bottle between the 1000s. Afterwards I felt good and energized, but not tempted to sign up for next weekendís OHS part II. Itís nice to be able to swim long stuff LCM, and skip half the turns.
My goal this week is to catch up on my GtD goal. I decided that I want a swimsuit this year, but I am behind already, by a little over 3 miles. Iím optimistic about catching up by the end of the week though!
40 x 25 on 0:30 free S
brought down to 22 - 21's keeping it there
200 of roll-over drill
4 x 6 - 10 hip thrusts - 135lbs
Took yesterday off for garage cleaning. Also installed a small door for our cat to have access to the garage on cold nights, instead of leaving the garage door partly opened for her as we have been doing. She is an outdoors cat, and prefers it that way, but it does get cold. Needless to say she loves her own personal door. She even tried using it while it was still being installed.
The swim was more of a drill of working on minimized drag. I've reached the point where base position is good and efficient, and instances of drag happens randomly at just certain points of stroke, for whatever reasons. Like sometimes I sink too much at left side rotation, or sometimes I downstroke outward too much causing me to push out (of streamline) to the other side. Whatever the cases are, I have worked on them with drills and focus, and the brief set above was just a way to concentrate on the actual swimming part of it, trying to minimize the net - unnecessary - drag. The cool thing is the clock to some degree, confirms whatever you think you might have done while swimming had a negative impact or not. I would like to get these near the sub 20, at same effort level with form alone.
Updated January 19th, 2014 at 08:50 PM by __steve__
Did a one hour postal Saturday. I'd like to think I can hold a 1:15 pace for that long but I had some doubts going into this. Turns out that I can. I finished with 4785 yards. I could probably go a lot further with a shave, better suit and some rest. My lane wasn't the best either. I got the transition lane between the deep end and shallow end with a jet blowing warm water against me at the far end. Neither really bothered me but I'm sure the jet didn't help any. I took the first 1000 out fairly conservatively and then picked up the pace after 2000. What helped is that the swimmer next to me (who lapped me at 600 yards) was starting to fade. For the next 2000 yards, I could focus on unlapping myself and eventually passing him. That got me to 4000 where I picked up the pace again and gave it everything I had left to the finish. While it might have felt like I was picking up the pace, I was in fact merely holding steady. I pretty much even split just over a 1:15 pace throughout the race. Here's the splits for each 500:
500 - 6:15 (+0 vs 1:15 pace)
1000 - 12:32 (+2)
1500 - 18:50 (+5)
2000 - 25:08 (+8)
2500 - 31:24 (+9)
3000 - 37:40 (+10)
3500 - 43:57 (+12)
4000 - 50:15 (+15)
4500 - 56:31 (+16)
4785 - Finish
Thanks to Jeff and the Huntsville Nat team for putting this on and getting timers. Look forward to seeing how far I can go next year.