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Alex's swim journal

Shout out to USMS bloggers...

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by , August 3rd, 2013 at 01:32 AM (592 Views)
One of the reasons I love perusing the blogs on USMS is that, in addition to some great sets and workout ideas, there's always a juicy little nugget or link that can come in handy.

Yesterday's lake swim was an adaptation of a set from one of ekw's blogs this week (who in turn took the set from Swimsuit Addict). I couldn't keep track of times because I was in the lake, but at least had the 50-yard swim lane to keep track of distance. I used perceived effort as my guide, treating the swims between 2IM segments as recovery swims:

WU: 200 EZ swim

MS (2500):
50 fly--150 fr--50 bk--150 ft--50 br--150 fr--50 fr hard--150 fr recovery
:20 rest
50 fly--100 fr--50 bk--100 fr--50 br--100 fr--50 fr hard--100 fr recovery
:30-:45 rest
50 fly--50 fr--50 bk--50 fr--50 br--50 fr--50 fr hard--50 fr recovery
:30-:45 rest
200 IM
:30 rest
500 fr cruising speed

CD (300): 100 bk, 100 br, 100 fr

3000 yards/60 minuutes

It was a beautiful day--water like glass, crisp, cool air, blue skies, water temps probably around mid-70s--and I had the lap swim area all to myself... except for a water jogger who I've seen there before and who watches out for me... during the rests today I talked with her briefly and, though wondered if my swimming might be interrupting the solitude of the beautiful day for her, she mentioned that she liked it when I was swimming b/c it helped the time pass faster for her; she was there well after I left.

MEDITERRANEAN QUINOA SALAD:

I got this one from the Jul/Aug 2013 volume of Splash magazine. I got to it via a comment from PWB on ekw's blog about why swimming makes us so hungry. PWB linked the page from Splash with a short article about the effect of swimming on appetite. Of course that caught my interest, but it also led me to this great recipe on the same page... for a seasonal Quinoa salad, including cucumbers, tomatoes, kalamatta olives, a little lemon juice and EVOO. I adapted it for vegan by leaving out the feta cheese. I've been looking for an excuse to use quinoa... We tried it out tonight on some non-vegan dinner guests and they weren't completely turned off by it. Yay. But there's still enough left over for the next couple of days! I liked it. Anyway, as I said, surprising and useful little nuggets of information abound among my fellow bloggers... thanks guys!

IMPROVEMENT--1650 PACE:

In the excitement of a couple of new recipes and a fun dinner party, I almost forgot about the most exciting thing that happened today... I did a repeat of my 20 x 100 on 1:40 at 1650 goal-pace workout with surprising improvements. Last week I had a hard time holding the 1:25/100 goal pace, lots of 1:27-28, even a couple of 1:30-31 at the end. This week, only three reps over 1:25, all at 1:26. Here's how the workout went:

WU (1000):
4 x 100 on 1:40 EZ (1:36-1:38 fr, pull, fr, pull); :20 rest, then...
4 x 100 IM on 2:15 (desc from 1:40 to 1:36)
4 x 50 fr on 1:00 (:39, :38, :36, :38)

MS (2000):
20 x 100 on 1:40 (mostly 1:24-1:25; reps 14, 15, and 20 were 1:26)

CD (1000):
200 recovery swim (pull)
4 x 100 IM on 2:00 (1:39-1:46)
400 EZ swim (pull, bk pull, bk, fr)

4000 SCY/75 minutes

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Comments

  1. StewartACarroll's Avatar
    Nice drop on the 1650 pace set.

    I too love Quinoa. Sounds like a very good recipe.
  2. mcnair's Avatar
    Quote Originally Posted by StewartACarroll
    Nice drop on the 1650 pace set.
    Yeah, sometimes you just find a rhythm and everything works.
  3. StewartACarroll's Avatar
    Quote Originally Posted by mcnair
    Yeah, sometimes you just find a rhythm and everything works.
    I am sure thats true but i also think you get out what you put and this definately applies too. You have worked your butt off to get to where you are and you deserve the results.
  4. ekw's Avatar
    How funny! I currently have some quinoa cooking for this:
    http://familyfriendlyveg.wordpress.c...c-vinaigrette/
  5. mcnair's Avatar
    Quote Originally Posted by ekw
    How funny! I currently have some quinoa cooking for this:
    http://familyfriendlyveg.wordpress.c...c-vinaigrette/
    Oh, nice. I'm bookmarking that one!