100 free PR; Not another recovery day...
by, July 12th, 2013 at 05:54 PM (628 Views)
OK, so the "sprint" workout was definitely not another recovery day. Scotty had us doing hard 200s and 100s, which I don't think of as being sprint workouts... I was expecting more 25s and 50s, but he had us doing the 200s and 100s on longer than normal intervals; definitely hard swimming and my guess is that it's going to improve my 200-500 times a lot, where Scotty was thinking more along the lines of improving the 100s. One thing I did like was doing the hard 200s first, because that really encouraged me to push the limits on the shorter stuff... knowing I didn't have to hold anything back.
He did the first 2500 with me and then had to go to work, so I had a nice long 1000 cool-down and was able to get some extra IM work in to boot. Here it is:
400 EZ swim (fr, bk, fr, br by 100s)
2 x 50 on 1:00 at 80% focus on form (came in at :39)
3 x 200 on 4:00 (2:44, 2:48, 2:46)
3 x 100 on 2:30 (1:14, 1:14, 1:11*)
2 x 50 on 1:30 (:32-:33 range)
*This last one, we took a little longer rest and went off the blocks for time, with Scotty's daughter starting/timing for us; Scotty came in at 1:09, I was right behind in 1:11--a new SCY PR for me; my previous best off the blocks was back in January... 1:15.
250 in fly swum as 25, 50, 75, 100*
250 in bk " "
250 in br " "
250 in fr " "
*We went off a :45/25-yard interval, so we left on :00, :45, 2:15, 4:30; I really only remember my 100 times because of the position of the pace clock and trying to remember send-off times: fly went 1:39 (split :47-:52); bk, 1:32 (split :45-:47); br, 1:46 (split :51-:55); fr, 1:19 (missed the 50 split, but I know I ran out of gas pretty dramatically in the final length). Building from 25s to 100s in each stroke was pretty brutal in fly, br and free. My backstroke seemed to get smoother as I went on, rotation and catch felt really good today, in synch, so I was able to maintain speed pretty well.
RECOVERY (500): continuous EZ swim, fr, bk, fr, bk, fr by 100s
4 x 100 IM relaxed* on 2:00 (1:45-1:46 range, was even splitting my 50s)
*I really focused on DPS for the first two legs of these IMs (I think this is a good thing to do in cool-down)... the 25 fly was taking 6-7 strokes, the 25 back, 17.
TOTAL: 3600 SCY
Additional comments: This was probably the toughest workout of the week--but don't tell Scotty I said that . A lot of really hard swimming with a very short warm-up (for me) put me into discomfort early and often, but I did swim fast times. Scotty has been telling me I need to adjust my goal-paces and goal times down again, and the last couple of weeks' worth of workouts has convinced me that I should be shooting for faster times... on all distances for freestyle, maybe ending with 1:25 pace for the 1650; certainly my fly and back have improved a lot, and I should be getting that 200 SCY back under 3:00 before long; 3:20 for a 200 fly doesn't sound so far-fetched now.