by, September 25th, 2012 at 10:38 PM (416 Views)
This morning I swam at the Y with Rondi. We shared the fast lane with Stan (a former teammate from my Red Tide days) for the warmup, then had it mostly to ourselves for the rest of the workout. My goal today was to do some swimming at a faster-than-comfortable pace. Unfortunately the pace clock was broken this morning, but I found a way around that. Here’s what I did:
800 scy warmup (400s, 200k, 200p)
2ish times thru
4 x 100 FR
4 x 75, odds IM evens FR
4 x 50 IM order
4 x 25 kick
[Rondi was doing her 5/4/3/2/1 set, so in the absence of a clockI decided to use her nice steady pace as my interval. On her 500, I did 4 x 100, starting each one when she reached the next 25 on her continuous swim (ie starting at 0, 125, 250, and 375 yards). Same idea for the 400 (75s starting at the beginning of each 100 of her 400), 300 (50s to her 75s), and 200 (25s for each 50). I got progressively more rest as the set went along, and so was able to increase the pace—the 25s kick were sprints. This turned out to be a good way for two people of different speeds to swim a workout together. It took me one time through to figure this out, so my first round was more like 700y of mostly FR.]
500 mathy IM set
450 pull with paddles
I didn’t want to get out of the pool this morning—that was a nice feeling that I haven’t had in a while.
This evening I headed back to the pool—this time to the one at City College, uptown at Convent Ave. and 138th Street. My team started having practices there about a month ago when we lost pool time at Columbai. I had heard that these practices were not so crowded—at most of our workouts there are 5-6 or even more per lane—and I knew that head coach Scott would be on deck, which is always a plus. So when Hannah told me that she was going to this one, I decided to make today a double-dip.
I was anticipating a workout with some sufficiently big intervals to swim fast, and that’s what we got. I had two excellent lanemates in Hannah and Jun, and here’s what we did:
750 warmup (200 FR, 400 IM d/k by 50, 150 other stuff)
Kick set—2x through
150 kick @ 3:00
100 kick @ 1:55
50 kick fast @ :55
100 ST fast @ 2:10 [FL- made it; BK 1:15; BR 1:29, IM 1:17]
200 FR pull easy @ 3:10
100 FR fast @ 2:00 [1:10, 1:09, 1:07]
200 IM @ 3:20 [I did a graceful mid-pool turnaround to make these into 170 IMs]
6 x 50 CH (25 fast, 25 easy) [did odds kick, evens BK]
12 x 25 CH (12.5 fast, 12.5 easy)
This was a hard but fun workout. I would like to get some speed back so that I can do some meets this fall and winter. Trying to do 100s FR fast felt awful at first—my body felt like about 6 different unconnected parts pulling different ways—but it got a little better as I went along.
I’m happy to have the option of going to an uncrowded workout where I can work on speed and get some technique feedback—I’ll try to make this a weekly or every-other-week thing. It works better with my schedule now that I’m trying to be more of a night owl for diving practice on Thursday nights.