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Alex's swim journal

Post Turkey, poop in the pool

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by , November 30th, 2012 at 10:28 AM (345 Views)
Getting back into the normal routine this week after a refreshing break (not from swimming, but from my usual venue and workouts). Monday I decided to focus on just swimming smoothly, with a little bit of up-tempo pace work at shorter distances, so here's what I did:

100 fr
100 br
100 bk
500 fr on 9:00
10 x 50 on :55 (mostly :44-:45)
100 br
500 fr on 9:00
10 x 50 on :55 (Mostly: 45-:46)
100 br
500 fr on 9:00
10 x 50 on :55 (mostly :47)
100 br
100 bk
100 fr

3800 SCY in 70 minutes.

Tuesday's workout consisted of about 2000 in drills, kick, and pull before I did a 1000 continuous swim in which I had 4 hard 200s each followed by a recovery 50--all freestyle. My 200s were between 3:10 and 3:15, which is in my 1500/1650 pace range... yes, I know, pretty slow; but I've been on something of a plateau this year.

Wednesday was a total bust because I waited until after work to try to get to the Y (lately I've been stopping on my way in or during the lunch hour). I made it to the Y about 6:45P, but by the time I got changed and spent twenty minutes in the steam and sauna rooms (I've been drinking tons of water and trying to sweat out the toxins to avoid the cold I felt coming on at the beginning of the week... it seems to have worked) the pool was CLOSED DOWN... 1 hour, 45 minutes earlier than normal! Some kid took a dump in the pool.... grrrr! Darn you, pooping kid!

Yesterday's workout is one I've gone back to several times this fall and I felt like I was swimming it a little stronger: 4000 SCY in 80 minutes, 3000 of which was hard swimming (faster than LT pace).

500 warm-up (mix of fr, br, and bk)--10 minutes
20 x 50 on 1:00 (mostly :39-:41)
no rest
10 x 100 on 2:00 (mostly 1:29-1:30)
no rest
5 x 200 on 4:00 (3:10, 3:09, 3:08, 3:10, 3:11)
500 cool-down (mix of fr, br, and bk)--10 minutes

My goal here was to be swimming faster than 1500 pace, but stay relaxed; the last 100 of those 200s at the end of the workout was tough though; falling off from :45-:46/50y pace to :49-:50/50.

EZ day today... we'll see what I manage to get in. Tomorrow I'll do a distance day.

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