by, February 4th, 2013 at 10:08 PM (1912 Views)
Today I focused on free and back, though I managed to work in some of the other strokes as well. Kind of light on the yardage (3000 SCY/65 minutes), but I was feeling more tired from the core/strength workout yesterday than I thought I would. I also think that the backstroke in my first main set was pretty tough, even as I kept my free times down. Here's how it went:
400 EZ swim on 7:30
4 x 100 fr on 1:50 (1:30-1:33)
4 x 50 fr on 1:00 (:42-:40)
10 x 100 on 2:00 (alt. fr/bk; 1:22-1:24/1:44-1:50)*
4 x 50 on 1:15 (IM order; :48 fly, :45 bk, :50 br, :45 fr)**
200 IM (3:23)**
200 fr (3:24)
200 bk (4:03)
2 x 50 fly
2 x 50 fr
*The 10 x 100 on 2:00 in this set was actually on 1:45 for free and 2:15 for back (which of course averages 2:00 per 100)... this gave me a little more than :20 rest after each free rep and :30-:25 rest after each rep of back.
**I was a lot more tired on this 200 IM work than I was on Saturday with 3 x 400 IM; I think the strength work yesterday was taking its toll... when I swam on Saturday I was coming off an EZ day Friday and had 48+ hours of rest since Thursday's core/strength workout.
I am really beginning to hate having only one set of backstroke flags up at our Y. As I come into the 25/75/125/175 turns I keep trying to find the edge of the diving board out of the corner of my eye as a visual cue, but I'm all over the place on that turn--when I remember to turn at all !. The pain doesn't register right away, but I'm coming away with some nasty purple bruises on my arms once or twice a week... I'll notice them later and think "wow, that must have hurt!"