Swim/SCY/Solo: Warm up: 500 various 8 x 25 DPK shooters w/fins @ :45 50 EZ 2 x (5 x 50 free w/agility paddles + 50 EZ) @ :50 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 50 EZ 5 x through: 25 AFAP + 75 EZ @ 3:00 50 kick w/board or on back @ 100 pace @ 1:00 (25-26s) 50 EZ @ 2:00 100 EZ Had my own lane for a nanosecond: 1 x 50 fly @ 95 % (23 high) 100 EZ 5 x 50 torque drill w/paddles @ 1:30 50 EZ 8 x 25 swim w/parachute & fins & paddles @ 1:00 100 EZ Total: 3500 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Still sub par, but journeyed off to the rec center. I was expecting a mosh pit with Oak Marr closed due to a pool leak, and it was very crowded. I spent most the time sharing a lane with an elderly man with a wide whip kick and penchant for swimming down the middle of the lane -- the worst kind of noodler. So I had to adjust the workout and do more kicking with a board to avoid injury. I was plagued with calf cramps the entire time; have been for the last month. And I still don't feel up to AFAP 50s. I feel like my 100s are really going to take it on the chin this season if I'm not 100% soon. Missing two weeks of training almost entirely is different than two weeks of tapering. Still hoping for a rally this week! Off to dinner with two old friends to cheer me up.
Forgot to mention in yesterday's blog entry, which I scribbled off pretty quickly to head out with the family for a couple of hours of errands and eating (I pigged out pretty good after the 6000-yard workout!), that among the other things I accomplished yesterday I swam a PR in the 200 back: 3:23-3:24. My previous best in practice was 3:29, and the seed time I put down for the next meet is 3:30. I've never done the 200 Back in a meet, so I'm anxious to see how that comes out... now that I'm focusing on the other strokes a little more this year, I'm besting my PRs in practice pretty regularly, so they are sometimes outpacing the seed times I have to send in a week and a half in advance. The biggest worry for me is the fact that the 200 back comes only two events after the 400 IM. My PR in 400 IM is 6:59, set a few weeks ago and I haven't tried swimming an "all-out" 4IM in a while... that's one of those events I feel like I'm "just barely surviving" anyway... swimming "all out" just means I push hard in the final 100 free, while most of the time in practice that 100 free ends up being like a recovery swim; but as my strokes get a little better I'd like to see the times come down. Here are my events and seed times for Whitefish Bay Masters meet next Sunday: 400 IM--7:00 200 Back--3:30 200 Free--2:50 200 IM--3:20 200 Breast--3:40 I feel pretty confident about these seed times, I've already mentioned where I am in 200 back and 400 IM in practice; the 200 free is overly conservative--I've hit low 2:40s at the end of a set of 200s recently and my 200 split in my 500 meet swim was 2:53--but I'm going to "relax" on this swim, since it is only two events after the 200 back, and I still want to have something for the 200 IM. 3:21 seems to be my default time for a hard 200 IM in a normal practice and I hit 3:21 the first time I did 200 IM in a meet two weeks ago (even as disastrous as that swim was: banging walls, mis-timed turns, bouncing off the bottom, etc.), so I fell pretty confident about the possibility of PB-ing that and breaking into the mid- to upper-3:10s if everything goes smoothly. I swam one of my reps yesterday within 3-4 secs (3:43-3:44) of my 200 breast seed time (3:40). That is not a focus event for me--it will be the final event of the meet for me and I'm going to be fairly relaxed about it--but going off the blocks and hopefully having some other folks around me with similar seed times should push me to 3:40 in that. In any event, after next weekend I'll have some good baseline data to work from when submitting seed times for these events in future meets. Today I did a really quick 2050-yard workout; mostly either relaxed swimming, drill, or kick (legs loosening up, but still pretty spent from last week's work)... an EZ day on the shoulders. That left shoulder was a little stiff going in but loosened up nicely and felt great at the end of the workout, even after a 50 sprint off the blocks. 200 free EZ 200 pull 100 in fr kick drills 200 pull 200 free 100 dolphins front and back 200 breast kick w/ board 50 back kick 200 breast kick w/ boards 50 streamline 3-2-1 breast kick 100 back dolphins 4 x 100 alt. free and pull masters minute 50 fast free off the blocks: 31-32 secs (w/in 1 sec of my PR)
The water was actually pleasant and I was able to get a decent workout in. 500 free 500 free kick w/zoomers 25x50 free as #1-12@:55 w/strapless paddles, snorkel & bouy #13-18@:50 w/paddles, snorkel & bouy #19-22@:45 w/paddles & bouy #23-25@:40 w/paddles 50 EZ 8x25 scull drills 500 kick w/zoomers 4x200@3:00 free w/paddles and bouy 200 EZ Total 4000 years
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