My first 100 IM
by, December 28th, 2012 at 12:42 AM (746 Views)
So, I've done 7,200 SCY in the last two days. The day after Christmas was not impressive. I felt awkward in the water, things just didn't feel right after only 1-day break, the first day out of the water in two weeks. Maybe it wasn't as bad as I'm making it out to be, maybe I just needed another "rest" day. I don't know. I only did 3200:
1000 in 1:40 pace (16:40)
5 minute rest
10 x 50 (25 sprint/25 recovery) on 1:00
5 x 100 on 2:00*
200 fr cool-down (3:15)
*3 fr 1:27-28; 1 br in 1:42, 1 bk (2:12).
Today's workout was much better. 4000 in about 90 minutes, a lot of good quality speed work. Here's what I did:
4 x 100 on 1:45 (1:27-1:35)
4 x 50 on 1:00 (:38-:40)
Main Sets (2800)
10 x 100 alt. pull w/ paddles and free
5 x 200 fr on 4:00 (all in the 2:50s; 2:53-2:57)
4 x 200 on 5:00 (first 2: 150 br/50bk, then next alt bk/br by 50s--all 3:30 range; fourth was fr in 3:15)
2 x 100 IM on 3:00 (1:29, 1:32)
Yes, that is two IM swims in the cool-down (which, btw, doesn't make for a relaxed cool-down). Scotty joined me after my pull/free 100 set and we were swimming in the same lane, so we were pushing each other pretty well on the 200s. We got separate lanes for the stroke work. Scotty mentioned that I was making up ground lost on the breast with my back, he thought maybe because of my kick. It's all relative, I didn't feel as good about my breast stroke today, felt like I was missing a piece somewhere, so the back probably seemed better in comparison.
So, the IMs... Scotty said he needed to do at least a couple hundred worth in IM order and I said, well, I just need a couple hundred more before I call it a day. Why don't we break it into 2 x 100 IM. I figured I could survive 25 fly at least. I asked him to take a look at a few strokes worth of my fly and see if I was doing anything too terribly wrong... Using some of James' advice and what I've remembered seeing from video, I gave it a shot... and Scotty said, "whoa, where did that come from? You're a ringer!" He told me to try a wider hand entry and away we went on my first 100 IM swim ever. We were pretty close on the 25 fly, I pulled even on the 25 back , he pulled away on the 25 breast , and then I cruised in with whatever I could manage on the last 25 free: 1:28. I was pretty pleased with that time. We went again on 3:00 and I managed a 1:32. In addition to a lot more work on fly and breast, I need to work on the turn for backstroke . But it was fun. No complaints.
Bonus family time in the pool: so, my middle son Anthony is taking a week break from his Cross-Country/Track training and wanted to do some cross-training in the pool. Before I got in and started I took a look at his freestyle stroke and it is right about where I was a couple of years ago, so I gave him a few pointers and let him get on his way. He swam the whole time I was doing my 4000-yard workout. He would stop and rest (very briefly) every 50-100 yards, but probably got in 2500 yards. I'm proud of him for sticking with it.
Maybe tomorrow is going to be 100s day, getting ready for another distance day (those seem to come around really fast!)... Saturday might be a 7200-yard continuous swim; I've stocked up on gatorade!