Pace work for 1500; new PR in 100 IM
by, July 3rd, 2013 at 06:56 PM (589 Views)
After doing pace work for the 200 bk and fr, and 400 IM over the last couple of days I decided I needed to be mostly in the aerobic zone today and devised a 30-minute, 1800-yard set... broken into 200s, 100s, and 50s swum at 1500 goal-pace at an interval that was roughly my 5K goal-pace. I talked Scotty into doing it with me; to exact his revenge he guilted me into doing some stroke-IM work with him at the end of the workout. Here's how it went:
4 x 100 on 1:40 (alt. fr/pull)
4 x 100 IM on 2:00 (1:40-1:45)
4 x 50 on 1:00 (200 IMO)
3 x 200 fr on 3:20 (2:58, 3:01, 2:58)
6 x 100 fr on 1:40 (all 1:24-1:26)
12 x 50 fr on :50 (all in :42-:43 except last 2 in :38-:39)
4 x 50 hard on 1:15 (fly, bk, br, fly: :44, :45, ??, :44)
200 IM TT--went 3:15 from push (my PR is actually 3:13)
100 IM TT--went 1:28 from push (this is a PR! the last time I swam a 100 IM for time was off the blocks in a meet back in January just a few weeks after I learned fly... with a 1:29.77 I barely broke 1:30; my seed time was 1:33)
50 EZ bk
50 EZ fly
100 EZ fr
Total: 3600 SCY
OK, so despite the fact that I was hurting pretty badly in my recovery swim last night after Monday's lactic acid bath, today I felt great... faster than I've felt in weeks. The 1800-yard set was in fact aerobic, never really felt the lactic acid accumulating too much, despite swimming faster than goal-pace (:44/50) in everything after the 200s... guess I held back enough on the 200s to have plenty in the tank for those 100s and 50s with much shorter rests.
The real shocker for me was coming back after almost 3000 yards and in the middle of a pretty tough week and swimming close to PRs in 200 IM and 100 IM. Granted, my PRs are a bit dated (January for the 100IM and March for the 200IM), but those were also meet times off the blocks, not push starts like today.
This is encouraging; my fly and back have gotten a lot better, my breast is still holding me back, but even there I'm seeing ever so slight improvements. Patience.
Kenosha Y is closed for the 4th, so I'll see if I can't get in a recovery swim at some point... though we're headed to the Twin Cities tomorrow for a long weekend getaway, so if I miss the swim it won't be the end of the world since I haven't missed a day since June 20.