View RSS Feed

Alex's swim journal

Improvements come slowly at times...

Rate this Entry
by , August 5th, 2013 at 11:58 PM (496 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.

Submit "Improvements come slowly at times..." to Digg Submit "Improvements come slowly at times..." to del.icio.us Submit "Improvements come slowly at times..." to StumbleUpon Submit "Improvements come slowly at times..." to Google

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

Categories
Uncategorized

Comments