7K-weekend; June in review...
by, June 30th, 2013 at 07:05 PM (171 Views)
Well, I finished a 7000-yard weekend and a 47-mile month today with my 3000-yard recovery swim at the Y.
As luck would have it, today was the first time in ages I felt like I had a good chance of getting into the lake... beautiful Sunday morning, blue skies, temps in the 60s, calm waters... such a contrast to the "scattered" thunder showers that have kept me indoors since my return from TX--I can be staring at sunny skies all day through the classroom or office windows, but some sort of weird cosmic irony has dictated that every time I grab my swim bag and get ready for the lake... clouds crowd in, thunder booms. Not today; the morning was glorious... but as I drove up the parking area was packed... age-groupers had their zone championships in OW today at my favorite venue... no, I wouldn't be able to get into the lake until early afternoon, after the last heats were done. I packed it back up and headed for the Y... foiled again. I'm beginning to think the OW gremlins are conspiring against me this year.
Here were my weekend workouts, not the high mileage (either this weekend or this month) that I've been able to put in previous Junes, but probably more quality:
SAT, 4000 SCY/80 minutes:
WU: 400 EZ, 4 x 100 IM on 2:00, 4 x 50 on 1:00 (in 200 IMO)
5 x 200 on 3:30 (3:03-3:10)
5 x 100 on 1:45 (1:29-1:33)
5 x 50 on :50 (:42-:46)
250 recovery swim
CD: 4 x 50 on 1:00 (200 IMO), 4 x 100 IM on 2:00, 400 EZ
The main set was basically a mile of hard freestyle... with rests I finished the whole 1750 in 30:15, not that great, but my actual swim time was a lot faster--which is what I was going for. I was still feeling sore throughout this workout, from my hard stroke and drill work of earlier in the week.
SUN, 3000 SCY/60 mins:
WU: 400 EZ, 4 x 100 on 1:45 (1:32ish and feeling very sluggish!), 4 x 50 on 1:00 (focused on form, but was slow... :42-:43s), 2:00 break
MS: 5 x 200 IM on 4:00 (3:29-3:34)
CD: 4 x 50 fr on 1:00 (:40-:42), 4 x 100 IM on 2:00 (1:44-1:46), 400 EZ swim.
The main set felt difficult, but I wasn't pushing to the limit... just really feeling the blahs right now. I did pay close attention to the splits (I was starting right in front of the pace clock so I got a great view at every 50 turn, fly was consistently in the :48-:49 range; back was a little more erratic (depending on the efficacy of the turn), in :49-:53, but was mostly around :50; the breast leg was stuck between 1:00 and 1:03 (yuck!), and so my free was usually a relaxed :45-:50.
Looking back over the month I can be pleased at least that I had 27 swims and only missed 4 days (one of my 26 swim days I managed a double), in spite of all the travel... though I don't have the mileage I might normally have with that many days of swimming. Reduced yardage was more quality though. I did a lot of IMs in the 200-yard range, for example. And I'm ending the month ahead of my GTD goal pace (barely!)... #13 in age-group the last I checked. My FLOG is also telling me that my weight and RHR have been relatively stable despite my diet being less than normal; I think I'm sleeping a little better... summer school seems a little less hectic this year.