First swim of 2013... new goals!
by, January 3rd, 2013 at 12:35 AM (269 Views)
The YMCA opened back up again for the first time in 2013 today. My workout was as follows:
400 swim (100 back, 100 br, 200 fr)
4 x 100 on 2:00 (desc. 1:33-1:27), fr
4 x 50 on 1:00 (desc. :41-:39), fr
Main sets (3050):
5 x 200 fr, no rest (150 hard/50 recovery)--total time 16:20
5 x 100 fr, no rest (75 hard/25 recovery)--total time 8:15
25 dolphin kick
5 x 200 on 4:30 (75 back/125 br)
25 dolphin kick
5 x 100 IM on 3:00 (all in 1:37-1:39)
4700 SCY, 2 hours*
*I actually swam through the first 3000-3500 in about 60-70 minutes, even with short rests (in the :45-1:15 range) between the 200 and 100 sets. I stopped to talk to Scotty right before the IM set (he got there when I was in the middle of my back/br set), and we gabbed about what events we might try for the next meet--a big long break, but I didn't have any trouble convincing him to do the IM set with me. I originally planned to do it on 2:30, but he suggested 3:00 and I was glad he did. I had already done 3500 and after 10:00 had managed to tighten up, I was thankful for the added rest. He and the life guard watched my breast, back, and fly and gave me some pointers, especially on the kick (br, fly), arm recovery (br), and pull (back), which were helpful... it's one thing to watch other people do it and try to imitate them, it's another thing to have someone watch you and tell you when you're doing something wrong or inefficiently. I'm hoping that lots of little changes add up to big improvements... we'll see.
Anyway, I was glad I got a good 3500 hard in to exhaust myself before the epic gabbing, punctuated by short/fast swimming began. Scotty is definitely a sprinter and wants me to focus more on my speed, less on my endurance. I know I need to get speedier to see my distance times come down too, but it's tough to relinquish that long swim, long set, short rest mentality.
That brings me to my goals for 2013:
1. Maintain the same mileage (GTD: 550-mile goal).
2. Increase the amount of yardage in drills, back, breast, fly.
3. Decrease the percentage of my swimming that is freestyle.*
4. Complete the check-off challenge.
5. Swim the postal 5K and 10K.
6. Improve my 1500/1650 times.
7. 400 IM (?)
8. Swim at least two open water events this summer.
*But increase the quality; in 2012, probably 90% of my yardage was freestyle.
Sent in my registration for the SCY meet on 1/13 in Oconomowoc, WI. Tomorrow I'll try to remember to blog about what events I've chosen and my seed times.