IM ladder... now my breast sucks again.
by, May 28th, 2013 at 06:21 PM (688 Views)
Well, after only about 175 yards of breast that felt really good on Sunday... for the first time ever... I was disappointed not to be able to get into the Y yesterday to follow up and try to recapture the feel. Alas, the Y was closed on Memorial Day--as it should be. No open water venues available (drizzly and highs around 50, yuck). So I bought my first new pair of running shoes in over two years and *gasp* I went for a two mile run... my hamstrings now feel like they want to snap; it took a while to loosen back up this morning in the pool.
Today's workout was all about seeing if I could find that rhythm with my breast stroke again... it was there, fleetingly for a few moments in the warm-up, but in the context of an actual IM... well, let's just say I have a lot more work to do.
Here was my torment fest for today, 5000 SCY:
200 EZ fr
4 x 50 single arm fly (each length: 3-4 sdks/3r/3l/1-3 whole stroke)
200 bk pull
200 br kick w/ board
200 br pull
2 x 100 br
IM Abyss with bounce (3000)*:
4 x 100 IM
4 x 50 EZ (1-arm fly, bk pull [focus on hip/shoulder rotation], fr, fr)
*Rests between steps of this ladder varied from :15 to 1:30 (I gave myself a little more recovery after 800 and 600 IMs, rest after the 200s and 100s was closer to :15-:30). Times were slow, I was just trying to survive the set, though my first 400 IM was around 7:15, not bad considering the abuse I've been heaping on the body in the last week or so.