Updates on 1650 pace
by, July 26th, 2013 at 07:15 PM (473 Views)
Have just finished the week with a couple of good days. This is always encouraging. Yesterday I focused on my 1650 pace with a long set of 100s on 1:40. It was a good test set because I had done this just a couple of weeks before the SCY state meet in March, so I had both my performance in that workout and my meet time to compare with. Here's how yesterday went:
400 EZ on 7:00
4 x 100 IM on 2:00 (walked times down from 1:43 to 1:39)
4 x 50 fr on 1:00, relaxed, focus on form at pace (:41-:42)
20 x 100 fr on 1:40 (1:24-1:31)
--I averaged 1:25 in first 5, 1:26-1:27 in the middle, then some 1:28, a couple of 1:29s and finally 1:30 and 1:31 to end the set. When I did this test in March most of my reps were in the 1:29-1:31 range (see that entry here) and my pace at the state meet ended up being about 1:31/100 for a time of 25:04... my goal being to be in the neighborhood of 25 minutes. Today, only my last rep was in 1:31 and only in the last 500 did I fall to 1:28-1:29 regularly. My short term goal of 1:30/100, a 24:45 1650, is probably already a reality and 1:25/100 is looking like a definite possibility as a realistic medium term goal.
5 x 100 EZ swim (fr, bk, fr, br, fr)
TOTAL: 3500 SCY/65 minutes
Today, Scotty and I were finally able to get together for a good sprint to middle D pyramid scheme. I was also glad to have company for a much-needed hard day working the strokes. Here's what we did:
4 x 100 relaxed on 1:40 (fr, pull, fr, pull)
4 x 100 fr on 2:00, negative split (was splitting :44-:45/:39-:41)*
*the last one of these I actually took a quick bathroom break and used the extra rest as an excuse to get up on the blocks and swim a hard, but in-control 100... went 1:16. Start felt good and I nailed at least the first turn... it felt hard, but I kept my stroke long and controlled.
4 x 50 on 1:00 (alt. fr and pull, :38-:41)
500 fly ladder**
500 bk ladder**
5:00 rest w/ 100 recovery swim
500 br ladder**
500 fr ladder**
5 x 100 EZ (pull, bk, fr, br, pull)
TOTAL: 3600 SCY/1h40m (??)
**The ladders in this set were 25-50-75-100-100-75-50-25 with the interval set at :45/25... this is a lot more rest than I'm used to now, but I was glad to have it. My 100s fly were 1:34 and 1:35. 100s bk were both in 1:34. 100s br were slow at 1:46-1:47, but the 100s fr came in at 1:17 and 1:16... everything was between my current 200 pace and my goal 200 pace. The fly is actually ahead of my 3:20 goal, but the back was closer to my current 200 pace (3:1?) than my goal (3:00); adding up the two fr 100s brings me within a second of my goal (2:32).
Later this weekend I'll have to blog about my latest adventure: the plant-based, whole foods diet... I've lost at least 5 lbs in the last week and a half (the scale said 172 this afternoon!); resting heart rates are also down, and I feel more energetic... honestly didn't know I could feel this healthy (or how badly pre-packaged, processed foods were treating my body). More on that later...