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Alex's swim journal

Improvements come slowly at times...

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by , August 5th, 2013 at 11:58 PM (704 Views)
...almost imperceptibly slow, but they are there nonetheless. I'm speaking here not about my more dramatic time drops in the 1650 over the last 6-7 months... going from a 1:36/100 pace to a 1:31/100 and now working out at 1:25/100 on my 20 x 100 on 1:40 set... in less than a year, I've definitely come off the plateau... I think. But, the improvements in pace are much smaller for the shorter races... seems like it takes a lot more work to drop my pace per 50 a single second in the 100s or 200s. But after about a month of focusing at least one hard workout a week on the middle distance paces I'm seeing slight, ever so slight, signs of encouragement... especially in the fly. On my 50s fly today, for example, I used a 1:00 interval and my pace never dropped back to :50... my average pace over 400 yards of fly today was closer to my goal of :48/50.

In the Back set, I was able to hold the goal pace a little longer this week than last... just a little longer; same thing with free. And I have to keep reminding myself that the first time I did a version of this workout (it was on July 1st) I only did 32 50s over the course of the workout. Today I did 48 50s. So, I'm in better shape even if the times don't look like they've moved a lot. Here's what I did today:

WU (1000):
400 EZ swim on 7:00 (held 1:40 or better pace; did fr, pull, fr, pull by 100)
4 x 100 on 2:00, reverse 400 IMO (1:27, 1:50, 1:46, 1:39*)
*This 100 fly was split :49/:50; almost an even split on 100 fly?!
4 x 50 fr on 1:00 (:40, :39, :38, :38)
Master's minute

MS1 (1000)
4 x broken 200 BK on 4:30
--:10r after each 50; <1:00r btwn 200s
--went 3:37, 3:38, 3:38, 3:40, probably a decent reflection of where my current 200 pace is on back (3:07-3:10).
200 recovery (fr, bk, fr, bk by 50)

MS2 (1000)
4 x broken 200 FR on 4:00
--:10r after each 50; <1:00r btwn 200s
--went 3:06, 3:07, 3:08, 3:08 (I was actually shooting for a :39/50 pace instead of goal-pace (:38/50), since I was just not feeling it at this point in the workout; again, this is probably a decent reflection of what I could do in a 200 free right now (2:36-2:38).
200 recovery (pull, fr, pull, fr, pull by 50)

MS3 (1000)
4 x broken 200 FLY/BR on 5:00/6:00
--:12-:15 rest after each 50; 1:10-2:00 rest after each 200
--Fly 50s went on 1:00, first and third 200s in the set (splits: :46, :47, :47, :49, then :44, :47, :48, :48... got faster as I went along?!)
--Breast 50s held 1:00 interval (barely) on second 200; went on 1:10 for the fourth 200... 50s were in :53-:57 range.
200 recovery swim (100 pull/100 fr)

CD (1000):
4 x 50 kick w/ fins in 200 IMO*
16 x 25 kick w/fins on :30 in 400 IMO*
*Took the fins (short) off for br in these sets; used streamline for dolphins and back, board for br and fr.
400 EZ swim (pull, fr, pull, fr by 100)

TOTAL: 5000 SCY/115 minutes

I got in at least a 1000 yards of back work today; 500 of good, hard fly work (without ever sacrificing too much in form I don't think... it's getting easier to hold); same with breast. Hadn't put on the fins for a while so it was good to keep that burn going through much of the cool-down.

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Updated August 6th, 2013 at 01:20 PM by mcnair