View RSS Feed

Alex's swim journal

200 IM time dropping

Rate this Entry
by , January 3rd, 2013 at 11:29 PM (1132 Views)
I've been working on fly for less than two weeks now and my time is already coming down in the 200 IM... of course it couldn't have gotten much slower! Here was my workout today, supposed to be a little easier:

Warm-up (1000)
200 free (3:20)
100 back (2:15)
100 br (1:45)
4 x 100 fr on 2:00 (desc. 1:40-1:29)
4 x 50 kick w/ fins on 1:00 (alt fr w/ board and back w/o)

Main Sets (2000):
10 x 100 on 1:50 (alt. pull w/ buoy/paddles and fr w/o: hi 1:30s on the pull, lo 1:30s on the free)
100 dolphin kick drills w/ fins
2 x 50 fly w/ fins
100 3 fr + 4 bk drill
100 bk on 2:30 (2:00)
100 3-2-1 Br kick drill on 2:30 (1:50)
100 br on 2:30 (1:45)
200 fr on 4:00 (3:18)
200 IM on 4:00 (sub 3:30)*

Cool-down (200):
200 fr (3:20)

Total: 3200 SCY/70 minutes

*This is a big improvement over the 3:40 effort I put in last week toward the end of a similar workout... I wasn't nearly as tired after the first 50 fly, my back held up pretty well and I had enough left in the tank to swim the 50 free decently after losing time on the breast leg. The practice on the "other" strokes is helping!

GTD update: I'm .03 miles behind my goal pace (gasp!)--will have to make it up with this weekend's long swim.

WI masters SCY meet in Oconomowoc: I mentioned mailing in my registration form yesterday. I'm going to do five events, only two of which are pure freestyle (100 and 500; they don't have anything longer than 500 until the state meet in March when they have the 1650). The other events are 50 back, 100 breast, and 100 IM. I listed seed times that I know I've been able to make in practice (:50, 1:45, and 1:35) with a few seconds cushion on the conservative side to account for catastrophic start or turn mishaps...this probably sounds silly, I know. If things go well in the back, breast, and IM I may reverse the events for the following meet (100 back, 50 breast) and move up to the 200 IM. My check-off challenge might be half-way done by the end of February! Though I did notice in looking at the events scoring sheet that the 800 IM is back on the list (!?!). If I can get through a 200 fly, then it might not be unreasonable. But for now, man, that 50 fly still feels tough. Fly is going to have to get a lot better for me!

Submit "200 IM time dropping" to Digg Submit "200 IM time dropping" to Submit "200 IM time dropping" to StumbleUpon Submit "200 IM time dropping" to Google

Updated January 4th, 2013 at 06:23 PM by mcnair



  1. StewartACarroll's Avatar
    Congratulations on the I provement. It's always nice to see your hard work being rewarded with positive progress. Keep up the hard work.