Finishing reverse taper... Time Trials
by, August 23rd, 2013 at 06:14 PM (248 Views)
Tuesday I swam another 3000 at the lake; nearly a repeat of a workout I did a couple of weeks ago... still loosening up from the 2.4-miler last saturday, so I didn't push it and used longer rests:
WU (500): fr, bk, fr, br, fr by 100s
(1) 800 = 50 fly--150 fr--50 bk--150 ft--50 br--150 fr--50 fr hard--150 fr recovery
(2) 600 = 50 fly--100 fr--50 bk--100 fr--50 br--100 fr--50 fr hard--100 fr recovery
(3) 400 = 50 fly--50 fr--50 bk--50 fr--50 br--50 fr--50 fr hard--50 fr recovery
(4) 200 IM
CD (500): repeat of WU.
3000 yards in 65 minutes.
Wednesday (8/21) I got together with Scotty and did even less yardage, but I wanted to time trial myself in the 50s to get a better idea of what my "sprint" speed is (most of my SCY 50 times were from last winter-spring, and I know I've improved a little since then). We only did 2000 but after 1000 in warm-up (which included a 200 IM from push that was within 2 seconds of my best 200 IM meet time off the blocks!) we took turns timing each other for 50s off the blocks... and had the lifeguard time us for a couple of head-to-head 50s. Here's how it went:
50 Back x 2 (first one was in :38-:39; the second one was racing Scotty, I beat him by a second, but came in a little slower at :40)
50 Fly x 2 (both in :40--one of these was head to head with Scotty, he was trying to pce me to under :40, but I couldn't hang... couldn't get the rhythm, I think b/c my body is locked into 400 IM and 200 fly pace, since I've been working on that so much. This is disappointing for me because my starts were pretty good, and I thought I would take more than :03-:04 seconds off my "hard" pace from push).
50 Free = :30-:31 (Scotty and I raced this one, but since we were using the digital pace clock, which the lifeguard was watching for us, we didn't get a very accurate time, I beat Scotty by a hand... but I really wanted to crack that 30-second barrier. Don't get me wrong, I was perfectly happy to beat Scotty in free!).
Scotty did a breast 50 instead of a second fly 50; I don't think he was all that happy with it. But coming off a couple of months of more middle to long distance training neither of us was crestfallen by the performance either. My 50 back was several seconds faster than my last 50 back SCY in a meet (:43 if I remember correctly, which is now only a couple of seconds away from my goal 200 pace). My 50 meter back at the long course meet was :41 two months ago, and my first 50 of a 100 SCY at the state meet in March was :41, so I really thought I'd be closer to :37. My 50 fly, while still not under :40 officially, was still 3 seconds faster than anything I've done in a meet.
Today I did a fairly difficult 5000-yard workout; focus on endurance. I'm going to be doing the postal 5k in the next week or so, but I also wanted to get a fix on my 200 fly and back times, hence the set in the middle. Here's what I did:
400 EZ free, build pace, on 7:00
4 x 100 IM on 2:00 (low 1:40s)
4 x 50 fr on 1:00 (desc. from :41 to :35)
--1000 fr on 18:00 (15:37?)
--5 x 200 on 4:00 (or 5:00), swum as follows:
#1 = 200 fly on 5:00*
#2 = 200 back on 4:00 (3:19)
#3 = 200 breast on 5:00 (slow, think turtle w/ broken leg)
#4-5 = 200 free on 4:00 (both in 2:52-2:53 range, split close to :42, :43, :44-:45, :43)
--1000 on 18:00 (15:50s)
4 x 50 fr on 1:00 (:43s)
4 x 100 IM on 2:00 (1:45-1:50, wasn't purposely trying to ascend... I was falling off an energy cliff)
400 EZ swim (alternated free and back)
TOTAL: 5000 SCY/100 minutes
*200 fly = 3:21 (My splits were :48, 1:38, 2:30, 3:21, which means by 50 I swam a fairly even pace--:48, :50, :52, :51. So my 50 fly might not have gone under :40 from the blocks, but my 200 fly from push is very close to evenly paced at :50/50. Speed has gotten slightly better, but endurance has gotten a LOT better over the last 8 months with fly! I felt pretty relaxed and wasn't too exhausted at the end of it.)
My short term goal for 200 fly, and I really didn't know how feasible it was, was to get down to 3:20... long term I'd still like to get down below 3:00. Maybe a good short-term goal now is 3:12... a :48/50 pace.
I'm headed into a base-building/endurance phase of my training now; the long OW swim last weekend and maybe sprinkling in the 5K postal and the 3000/6000-yard postal swims on the weekends over the next month and a half give me some fun things to train for... more on that later!