Fighting off a cold...
by, January 23rd, 2013 at 06:52 PM (489 Views)
Felt miserable today from the congestion of this full-blown head cold I've been trying to fight off over the last couple of days. I skipped my dry-land conditioning work yesterday and today couldn't bring myself to do it... plus I'm just now feeling back to normal from the soreness instigated by Sunday's drylands. I decided just to steam and sauna for a few minutes on either end of my swim, while drinking tons of water. I went through about 80 oz. in an hour and a half.
The workout was slow (it felt hard, but the times were off... I'm blaming the cold and the fact that I probably needed an EZ day anyway). I did 3000 SCY in 60 minutes, water temp back to normal (78?)... yes, something went right! Here's what I managed, again a lot slower than I expected:
400 swim EZ on 8:00 (fr, 6:50)
4 x 50 on 1:00 fr (walked it back from :45-:41)
100 pull on 2:00
100 3 fr/4 bk drill on 2:00
100 bk on 2:15
2 x 50 fr hard on :45-:100 (:39s)
10 x 100 fr on 1:45 alt. fr hard and pull recovery--no paddles today, too tired (1:26-1:41)*
10 x 50 fr on 1:00 (stay smooth, try to focus on form: :44-:45)
500 EZ fr (8:30) as cool-down
*This whole workout felt harder than it should have, again I probably could have taken the day completely off--haven't had a non-swimming day since the first of the year--, but the 100s were especially labored. After feeling pretty good, relaxed coming in at 1:26 on the first hard fr, my pulls were all in the 1:38-1:41 range (which seems really slow, even for a "recovery" swim in this set. That made the 1:45 interval tough and my hard frees slowed down even as I tried to work harder: 1:29, 1:30, 1:30, 1:30. Guess I've spoiled myself, getting used to seeing mid 1:20s in the last few weeks. They're still a little faster than the 1650 pace, though, so I guess I did something right. Come to think of it, I probably need to do a day soon with lots of pace work for the 1650. I've been going back and forth between hard work, trying to inject speed into my strokes, and moderate (5-10k) pace work, but nothing in between since the broken 1650 I did a couple of weeks ago.