by, March 14th, 2013 at 06:37 PM (892 Views)
I'm coming out of today's workout with a lot of confidence in the improvements I've made to my distance pace... despite the fact that I haven't done a lot of distance this winter and I haven't been working on pacing for freestyle, because I've been learning the other strokes. Here's what I did today:
Warm-up (24 minutes):
200 EZ free
200 BK w/ fins
200 FR w/ fins
200 Fly w/ fins
20 x 100 on 1:40 (1:27-1:31)*
Drill work, cool-down (~30:00):
200 BR kick w/ board
200 BR full stroke**
200 Fly drills (150 w/ fins; 2:00 rest; 50 w/o fins, from push = :46)
200 BK--EZ, 3:46
200 FR, EZ
*I could barely feel the lactic acid building toward the end of this set; for the most part it was VERY comfortable... mostly 1:29s in the first half, 1:30-1:31 in the second half, my last two reps were 1:28 and 1:27. So I had gas in the tank. Is this (1:29-1:31) my new pace for the 1650? That's getting me close to 25:00! I'm really not sure what seed time to put down now. I thought about using my 1500m time from early December, but I've put in a lot of training since then and 26:53 seems really slow now (I wasn't very pleased with it at the time either).
**It was pretty quiet this afternoon at the Y, so the lifeguard was coaching me on the breast stroke kick after every 50, giving me some things to work on and drill for the next 50; same with the full-stroke breast work, where she had me focusing on the front end of the stroke. She also gave me a couple of adjustments for my fly... my 50 without fins was faster than any of my 50s last night. Awesome to have the feedback!