4K: 1500 goal-pace work and 400 IM PR!
by, July 10th, 2013 at 10:22 PM (285 Views)
Yesterday I just barely had time to sneak in 2000 SCY before they closed the Y. I did about 600 in kick, 400 pull work and the rest ez swim or drill... good recovery day routine. Today I hoped to be recovered well enough from Monday's 200 goal-pace workout, to do a little pace work for my longer events: 1500-1650 and 400 IM. The plan was to repeat the 1800-yard set from last Wednesday and add another 1200 pacing the various segments of the 4IM: 3 x 200 fr, 6 x 100 fr, 12 x 50 fr holding goal pace for 1650 on aggressive (for me!) intervals; then 8 x 50, 4 x 100, and 2 x 200 in 4IMO trying to maintain 4IM goal pace... a nice round 3000 of hard swimming: 1000 each in 200s, 100s, and 50s.
Scotty convinced me to ditch the 2 x 200 in 4IMO at the end and just swim a flat out 400 IM. And I swam a PR by :02... even though I was starting from push! So, I guess my goal-pace is my actual pace, which means I'm going to have to adjust those goal-paces... that's good news! Well, maybe I'll just wait and see how I feel tomorrow first. The difference is mostly in the fly, where my endurance and form are much better than they were a few months ago. Here's what I ended up doing on the day:
400 EZ on 8:00
4 x 100 on 2:00 (1:26-1:28)--tried to negative split these
4 x 50 on 1:00 (desc. from :39 to :37)
3 x 200 on 3:20 (2:49; 2:55, 2:55)
6 x 100 on 1:40 (1:23-1:27)
12 x 50 on :50 (:40-:43)
--These were a little faster and felt a little more comfortable than last week's set... I went out too fast on the 200s, but didn't feel too bad, still kept my 100s and 50s at a pace 2-3 secs faster per 50 than my goal pace [:45/50 is a 24:45 1650 if I remember correctly]
8 x 50 on 1:00 in 4IMO (:44, :47, :52, :51; :55, :53, :43, :41)
4 x 100 on 2:30 in 4IMO (1:35, 1:39, 1:51, 1:25)
Masters minute; Scotty goading me...
400 IM in 6:47
CD: 400 Ez fr, BK, and 1-arm drill
TOTAL: 4400 SCY.
No idea why I swim IMs so much faster after a good threshold workout... except that, maybe, I'm such an endurance junkie that it takes me that long just to warm up. I'm getting to the point where I can swim a decent 100 fly with a fairly even pace... I can go out in :45 and bring it back in 1:35 now, whereas at the state SCY champs I swam splits of :43 and :58 (1:41) in fly on my way to 6:49 in the 4IM. Today I probably swam 1:34 (:45-:49 split)... my back and breast were slower than the state time though. So, I'm finishing the fly faster and with enough energy left over to swim the other strokes decently... rather than just surviving the fly and trying to make up lost ground in bk and free.
Scotty hates these "pace" workouts... and complained a lot, but I told him to suck it up and stick to it because he has his chance to get me back with his beloved sprint workout later in the week. We'll see... I think I'll complain the whole time about having another "recovery" day every time I "only" have to do sprints