300 miles; 400 IM PR... again?!
by, July 17th, 2013 at 05:54 PM (291 Views)
Took my GTD "50 Miles" cap to the Y today as a reminder that I would be crossing the 300-mile threshold in my warm-up. Today's 4600-yard workout put me over 302 miles for the year... and had me PR from push in the 400 IM for the second week in a row... at the end of the workout no less. So this is making me feel good about my progress. The workout was almost a replica of last Wednesday's 1500 goal-pace workout with 4IM set added. I note the changes below...
400 EZ on 8:00 (actually swam it as 2 x 200 this week focusing on stretching it out... second 200 was 3:10 and felt easy)
4 x 100 IM on 2:15 (1:45ish; not that great but I was going for "relaxed"; last week I swam 100s fr here on 2:00)
4 x 50 on 1:00 (right at :39-:40, not pushing it, trying to get into the "pace-work" frame of mind)
3 x 200 on 3:20 (2:50, 2:53, 2:54; last week was at 2:49; 2:55, 2:55)
6 x 100 on 1:40 (1:23-1:26; first 4 in 1:23-24, only the last one was 1:26)
12 x 50 on :50 (:39-:42; mostly :41)
--What I said last week: "These were a little faster and felt a little more comfortable than last week's set..." I've changed my mindset from a 1:30/100 pace for 1650 to 1:25 as my pace per 100 goal; slight improvements in the 200s, the 100s are right on goal pace, the 50s even a second or two ahead of pace. Last week most of my 100s were in the 1:25-1:26 range, so a slight improvement there.
8 x 50 on 1:00 in 4IMO (:45, :47, :49, :49; :49, :53, :43, :42)
4 x 100 on 2:00 in 4IMO (1:34, 1:41, 1:51, 1:32)
400 IM in 6:42
--My BK was improved over last week in the set of 50s, so was the br; fly is holding steady; free was rough... I think I was starting to feel the accumulation of hard work and free lengths were a mental break. One inadvertent change in the workout was that the 100s were on 2:00 this week instead of 2:30 from last week... times were only slightly slower after the fly 100, but the rest interval was reduced by :30 per rep in that set!). Can't believe I dropped 5 seconds from my 400 IM time of last week. Fly splits were :44, 1:35. Didn't catch the Back split, but my BR definitely felt faster (stayed a lot closer to Scotty on that leg than I did last week)... I was at around 5:15 when I transitioned from breast to free... I think I remember seeing 5:13, but can't be absolutely sure what it was.
200 EZ fr
200 EZ bk
4 x 50 on 1:15 (br, br, fr, fr)
Scotty really helped push me on both main sets today. There's no way I would have been able to keep hitting those targets without having him right there out of the corner of my eye in the next lane. I'm going to have to nickname him the "rabbit"!
Tomorrow: an early morning lake swim to loosen up (hopefully), then a 5.5-hour drive after work to the north woods of WI, where I'll join my younger two boys for their last couple of days of summer camp. Heat and humidity have been positively tropical here this week... probably not going to need that sweatshirt.