Wed., Jan. 28
by, January 28th, 2009 at 04:15 PM (1984 Views)
All county schools are closed, but, happily, all county rec centers and pools are open!
400 IM drill
4 x 75 free @ 1:15, 5 dolphin kicks off each wall, maintaining a 6 beat kick
4 x 100 back @ 1:40
1 x 50 back AFAP + 50 EZ @ 2:00
4 x 100 backstroke kick @ 1:50
2 x 50 fly, 90%, @ 1:30 (ugh, fly felt dreadful)
4 x 100 back w/fins @ 1:45, descend to fast and negative split (got down to 1:01) + 50 EZ
3 x 50 back @ 200 pace @ 1:00
4 x 100 back w/fins @ 1:45, descend and negative split (got down to 1:01) + 50 EZ
4 x 50 back, did this as a broken 200 with 10 seconds rest at each 50, tried to even split, was a tad fast on the first 50
8 x 25 free AFAP + 25 easy
no interval, probably did them on 3:00 or so as ehoch and JMiller recommend for this set
Felt sluggish and times were slower than usual. I'm wondering if this was because I got a deep tissue massage yesterday? (I got in for one yesterday since there was a cancellation. )
I was scanning my workouts over the last few months (a key benefit to blogging). I've noticed that I've done quite a few workouts exceeding 4000. I never did this pre-Austin. My shoulders don't seem to object to it as much. I'm thinking the weights keep them happier.
On the other hand, I feel a bit more broken down than usual. Might have overdone the weights last week. So a longer, 2 week taper is probably indicated. Planning on starting Saturday, which is an off day for me. I'll practice Sunday with my team, but probably move down a lane or two.
Sent in my entries for Auburn finally. (Actually put them in the mail without a stamp the first time. Duh!) I'm swimming the same line up as Austin:
Sat: 100 IM, 50 free, 50 fly
Sun: 100 fly, 50 back, 200 back (for 100 split)
I don't have as much time as I'd like between the 100 IM-50 free and 100 fly-50 back. I'm hoping a lot of people enter this meet.
My times in Austin were:
100 IM, 1:06.8
50 free: 25.9
50 fly: 27.6
100 fly: 1:04.2
50 back: 29.3
100 back: 1:04.7
Those were all PBs at the time except for the 50 free. I've already gone faster than the 50 times at a couple meets last Sept and Oct:
50 free: 25.5
50 back: 29.1
50 fly: 27.3
and been right on my prior 100 times.
The times were done on 3 day mini-tapers with a B70.
Hoping to go all PBs if I don't fall down the stairs, get bronchitis, miss a turn, or something equally insidious.