Playing with speed
by, July 19th, 2010 at 02:52 PM (1248 Views)
I went to the early-morning lcm workout at Asphalt Green. Hereís how it went:
700 lcm warmup
400 FR speed play: 6 stroke cycles slow, 6 stroke cycles fast for 1st 100; 5 slow/5 fast on 2nd 100; 4/4 on 3rd, and 3/3 on 4th [I liked thisóit really made me think about where I was generating power from each time I switched from slow to fast, and how increasing tempo helped increase power, as well as the other way around]
6 x 100 @ 2:20, done as 2 x (75 FL + 25 FR; 75 BK + 25 FR; 75 BR + 25 FR), with ST= long and relaxed, FR =sprinting [my lane only made it through 5 of these]
2 x 50 FR Sprint @ 1:30 [37, 36]
4 x 50 FR Fast @ 1:30 [held 38-39]
8 x 50 FR Fast @ 1:20 [I did odds sprint, evens moderate. I went in the back of my lane and so just got my time to the flags (too many people to get to the wall): 34, 32, 32, 32]
400 easy 
4 x 50 BR fast @ 1:40
Then I skipped the last 2 x 50 Fast + 100 easy because my body had had enough fast swimming for one day!
Our coach, Craig Keller, leaves for Sweden at the end of this week to coach USMS swimmers at Worlds, then is headed to Puerto Rico for nats. I think Iíll see him again about a week before I go to Zones, so Iím trying to get all the good advice I can from him this now! I think we will have a substitute coach coming in from out of town to handle workouts during his absence. If anyone reading this is Worlds-bound, I hope you enjoy Craigís great knowledge and enthusiasm. It sounds like you will have tons of fun there!
I have to figure out what to swim at Zones. Iíd like to do 50 FR/BK/BR, 100 BK/BR, and 200/400 IMs. The only back-to-back events among those are the 400 IM and 100 BK, but thatís a pretty tough one. I could just drop the 400 IM notion and give myself an easier schedule.
On the swim-every-event front, between the Middlebury and Wilton meets IĒve already swum the following LC events this summer: 100/200/400/800 FR, 50/100/200 BK, 100/200 BR, 50/100/200 FL, and 200/400 IM. Iím ok with skipping the 1500 FR this season, and will definitely get in the other 2 eventsó50 FR and 50 BRóat Zones. If all goes as planned, Iíll also get in 1M and 2M open-water swims this summer. Thatís a happy-making amount of racing, and has helped keep my interest up in training.