Workout 02/23/12: 100th blog post
by, February 23rd, 2012 at 09:02 PM (678 Views)
200 FR/200 BK/200 IM drill
400 kicking on 1:45/min base per 100
3 x 100 FR Pull with buoy on ~ 1:20
Back for a visit to [ame="http://forums.usms.org/showthread.php?t=20181"]the animal lane and the broken 1650[/ame] - actually used James Adams' version:
Did 100 EZ, then I stayed and helped the Age Group team in town, the Bennington Marauders, with turns.Main Set:
PWB's Broken Mile Set from Week #7 Workouts:
Try to hit your 1650 pace during the broken swim. Pick a Base + :10 for the interval (my base is 1:20 - so 1:30).
3 x 100 Free @ 1:30 (went 1:03.78, 1:04.82, 1:10.00)
4 x 150 Free @ 2:15 (went 1:43.50, 1:41.81, 1:43.38, 1:41.25)
3 x 200 Free @ 3:00 (went 2:23.13, 2:22.06, 2:22.75)
3 x 50 Free @ :45 (went 30.88, 31.06, 31.19)
I have been wanting to get this broken mile in since it was posted by PWB last week. It was crowded in the lane until the I started my workout, but thinned out when I got going on the mile (although I got crossed up on the last 100). The add up time = 18:52.31, so I was happy to get under 19 minutes. I tried to swim it at the same intensity from the end of the rep to the beginning of the next to try to mimic a race. I have never done this distance before, so I will have to look for it sometime this year. Hopefully not against James, as I think he would lap me twice.
The Marauders are heading into championships over the next four weeks and the coaches heard that the high school team picked up some hints from my visit a few months ago, so when they asked I was happy to help out. Even though I was teaching the same process for doing the turns, the kids seem to listen more to an old guy doing them than the coaches. I swam with the Marauders from 1986-1996, so it is neat to see them still swimming and doing well.
I made some turkey tetrazinni tonight for dinner - first time and it tasted really good. I love to bake, but have a tougher time cooking - I'm the guy that follows the recipe whereas my wife can just whip up a meal on the fly. Occupational hazard perhaps Hope to squeeze in a quick swim tomorrow before work, then get back into the water on Monday. I feel good about this week's swims, just felt off by missing Monday's practice, since today I am at 49.87 miles for the GTD.