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Fast Food Makes for Fast Swimming!

Friday, April 26, 2013 7:00-9:00pm

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I met with coach John prior to our practice tonight for a scheduled coach/swimmer/parent talk that he is doing with all the Black Group swimmers. My parents couldn't make it tonight, so I just wore two hats for the sit down.
He said he really enjoys having me there at practices, and that my work ethic is above anything he ever expected. Talked a little about the upcoming Nationals (he noted that my entry times looked a little slow in some events), and looking forward into LCM training as well. He stressed the biggest thing is to make sure I take breaks every now and then in training cycles, so as to "re-light" the fire to keep on going. Too much training with no fun or breaks can make it be more like a job than a fun activity. He learned a lot more about me from my recent past as well during the meeting, about how swimming brought my life back to "normal", got my health back on track, and in general made me a more happy person.


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Taper continues...though this workout had a bit more of a distance flare to it at the end, which I loved, kinda...

Warmup:

1000 Free
(1000/1000)

20 x 50 Kick w/ fins (Odds - dolphin, Evens - flutter)
5 @ :50, 5 @ :45, 5 @ :40, 1:00 rest, 5 @ :35
(I did 20 x 25 Kick no fins on same intervals) - my "EZness" for the day.
(500/1500)

8 x 150 Free Pull @ 2:30
50 EZ/50 Build/50 Fast (held 1:35-1:38s)
(1200/2700)

16 x 50 @ 1:15
4 each stroke IMOrder (Drill/Swim Fast/Drill/Swim Fast)
Flys went :31/:31
Backs went :35/:32
Breasts went :39/:39
Frees went :28/:26

100 EZ
(900/3600)

Main Set:

  • start out with a "strong" 500 pace, get your 100 average
  • on the next one (400), you need to beat the 100 average of the previous distance (500) by at least 1 second
  • and so on...
  • Interval was a 1:30 Base/100 + addt'l :30, plenty of rest to give it some gas


500 Free @ 8:00 I went a feel good pace, and did a 5:45 (1:09s) Hmmmmm...
400 Free @ 6:30 (went 4:32) - 1:08s
300 Free @ 5:00 (went 3:18) - oops...a bit fast 1:06s
200 Free @ 3:30 (went 2:10.5) - 1:05s
100 Free @ 1:45 (went 1:02) - 1:02
100 Free @ 1:30 (went 1:00) - 1:00
50 Free @ All you have left (went :28)

This adds up to an 18:15...not too shabby considering how it started "EZ"
(1650/5250)

300 EZ cooldown

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5550 Yards - It was an EZ day for the most part, aside from the final set, but I still need to maintain that kind of intensity in distance for a bit too.

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Comments

  1. pwb's Avatar
    about how swimming brought my life back to "normal", got my health back on track, and in general made me a more happy person.
    All good things and, I would bet, something virtually all Masters agree with. I honestly got back in the pool in 2001 to bring some calmness and fitness back into my life (rather long story with scare-inducing cardiac tests that jolted me back to the pool) ... it's been the best thing ever for me.
  2. jaadams1's Avatar
    I'd gotten way way out of shape as well, and was 30 pounds heavier than I currently weigh. Had some health issues from just not doing much mostly...got stuck in the rut of wake up, go to work, come home, watch tv, play with kids, go to bed, repeat. Slowly I was just getting bigger and didn't even notice it, other that getting new pants and shorts. Luckily I saved my old (current) clothes for my return to normalcy.