Hard 100s day...
by, March 12th, 2013 at 10:29 PM (281 Views)
Decided to work on the 100-yard segments of the 400IM, which is coming up at the state meet in a couple of weeks. I thought this would also be a good workout to help me prep the other events I'm considering doing... I'll register online after tomorrow's practice, seeing how I feel. The state meet here is over two days, but unfortunately I can only make the second day, so that limits my options in terms of the events I can enter. Non-relay possibilities in order of events for Sunday, March 24: 400 IM, 200 br, 50 fr, 100 fly, 100 back, 50 br, 200 IM, 100 fr, 1650 fr. I've already done most of these events in a meet this winter at some point... except the 100 fly and the 1650; I'm definitely going to do the 1650. And I like the idea of swimming a hard 4IM at the start of the day, maybe see if I can drop some serious time from that event.
I've decided that the 200s (br and IM) are out of the question for state... the breast is too soon after the 4IM and the 2IM is too close to the 1650... and I remember how sore I was after doing the 400 and all the 200s on one day after the last meet! So, doing the 100 fly would be great right before the 10-minute break at the half way point of the day... another event to fix a meet time for in the check-off challenge. And then I'd like to do the 100 back, right after the break, to see how much I've improved in that event since I swam it at the Madison meet in February... then plenty of rest before the 1650.
OK, so here was the workout I did today, which I thought would help me with that event line-up (4IM, 100 fly, 100 back, 1650):
1200 in 20:15
-Alternated fr and pull by 200s
-Swam: 200 fr EZ, 200 pull moderate, 200 fr at approx. 1650 pace, 200 pull EZ to moderate build, 200 fr at approx. 1650 pace, 200 pull recovery
5 x 100 fly on 3:00, off blocks (1:45-1:52)
5 x 100 back on 2:30, w/ back start (1:39-1:45)
5 x 100 breast on 2:30, from push (1:52-1:56)
5 x 100 free on 2:30, from push (1:19-1:21)
400 EZ swim (mostly fr, skate, some bk)
Those 100s free at the end of the workout... after 1500 of hard fly, back, and breast... I wanted them to be fast (hence the generous interval) but I also wanted to swim them hard even in the face of fatigue... like at the end of a 400 IM or a 1650. I was happy to see mostly 1:19-1:20 on that set; if I'm going to take time off the 400 IM, I'm going to have to swim around 1:45 in fly and still have enough energy to go 1:40 or so in back... assuming I swim a 2:00 breast leg, that means I'm going to have to go better than 1:25 on that last 100 free to break 7:00. I'm hoping that if my fly is 1:45 I can go mid 1:30s in back and mid 1:50s in breast, which means a 1:20-1:25 free will crush my 7:00 PR. Hope this workout will help mitigate the EFAF (excessive fatigue after fly) factor. Part of me was also secretly hoping that this workout might also help me crank out a few 100s in the mid 1:20s late in that 1650, where I'm also hoping to put in a personal-best effort. We'll see; at the very least, I know what a tired 1:19 feels like (as opposed to the "fresh" feeling I normally have to have to swim 1:19).