Wednesday, January 23, 2013
by, January 23rd, 2013 at 05:27 PM (200 Views)
SCY@FGCU Aquatics Center
Air temp of 62, pool at 79, 100% water clarity.
Cloudy skies with humidity at 66%
300 FR DPS ABPT
200 FR as 25 smooth/25 Fast
6x50 FR Kick on 1:00 desc 1-3,4-6
4x50 FR Swim on 1:10, 30-29-29-29
4(5x100 on 1:40, 1:00 rest)
took extra rest after round 3, did 1:50 interval rounds 3-4
did all 100s at 1:05
400 BK DPS
200 FR Kick
2x 5(2x50 on :40, 1:00 rest, negative 2nd 50)
- 32/31, 31/31, 31/30, 31/30, 30/30
- 31/30, 31/29, 30/29, 30/28, 29/28
1000 FR Steady State swim w/snorkel, paddles, bouy
500 FR DPS ABPT
I enter the pool for warmup feeling ready to swim and hopeful that I mostly recovered from yesterday's hard swimming with fins and paddles. But as the warmup progressed, I felt ok but not great.
Set 1 - At first the 1:05/100 pace came with a smooth 50/strong 50, then starting with round 3, for almost every 100 the first 50 was still controlled and smooth, but the second 50 increasingly felt sluggish and slow. I just could not get faster than 1:05 and was getting worn out. Planning to do 6x5x100, I stopped at 4 rounds, because the tempo/speed difference between the first/second 50 was too much. It is useless to be splitting 30+/34+ per 100 or something similar. Last week I swam a set similar going down to 1:02 pace with even splits.
Set 2 - Recovery
Set 3 - I made an adjustment to break the 100s at the 50 on :40, striving for a negative split second 50, and a minute rest between 100s. It all went better, more likely because I relaxed not worrying about crashing the second 50. The results were certainly more acceptable, although afterwards I was wiped out with nothing left.
Set 4 and warm down - I did not want to leave it all in the pool, so swam to the point of feeling good again in the water. Did lots of my band stretching in the locker room, and will do more during the evening.