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Alex's swim journal

More work on IM...

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by , January 30th, 2013 at 11:19 PM (1646 Views)
Today's workout was focused on maintaining technique with a quicker turnover. Hence the 25s. And I needed a day with some speed injected since the last few days have felt sluggish.

400 swim on 7:30 (EZ free; 6:50)
4 x 100 fr on 1:50 (1:30-1:31)
4 x 50 fr on 1:00 (:42-:44)
2:00 rest

Main sets:
16 x 25 fly on :45 (mostly :23-:25)
200 IM on 5:00 (3:30)
16 x 25 back on :45 (:21-:24)
200 IM on 5:00 (3:40)
16 x 25 breast on :45 (:23-:25)
200 IM on 5:00 (3:45)
16 x 25 free on :45 (:17-:18)
200 IM on 5:00 (3:45)

200 EZ free

3600 SCY/90 minutes

I was not able to get into the Y until really late again; this time on my way home from work. So I missed Scotty and could have used his help pushing myself on the "fast" 25s, which ended up not being so fast... but I felt pretty "in control" the whole time. I thought the 200s after each set of 25s might help me transfer the speed and turnover into the context of a 200 IM; so I was working the stroke I had just finished especially hard and tried to relax on the other three in each 200. In reality, my technique on fly is just not there yet and so trying to increase turnover usually results in the body undulation falling apart... but if there were a category for crazy kicking-flailing funky chicken swim, I'd probably have that down really well! Things went much better on the back and breast portions. Honestly, by the time I got to the free leg of my 4th and final 200 IM--when I was supposed to be focusing on the free--I had just enough energy left to survive it.

So, I have to send in my events and seed times for the next WI masters meet at the Madison East Y. It's Sunday, February 10. I'm going to move up from the 100 IM to the 200 IM and from 50 Back to 100 Back as my focus events; I thought I would do 50s for the rest of the strokes (fr, breast, fly), which are all components of the 200 IM anyway. I'm not a sprinter, but I won't be embarrassed in a 50 either... on the other hand, I really would like to lock down PRs in those events, so I can start to track my improvement at all distances in all strokes. There is a meet in Whitefish Bay (just north of Milwaukee) at the beginning of March and I'm considering moving up to the 400 IM for that and the 1650 in preparation for the state championship SCY meet in late march; we'll see how the 200 IM goes. At the very least, my check-off challenge score card is filling up quickly... after this next meet I'll have all strokes down for 50; everything but the fly for 100; 100-200 IM; 500 free; all in meets... but the 200s lurk in the background... don't know if I want to wait until LCM to tackle them. I could do 200s in practice, and, with exception of fly, probably have done already this year; but I really want to be able to say I've swum every pool event in a meet at some point during the calendar year.

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