by, August 27th, 2013 at 02:12 AM (474 Views)
Pyramids provide that. I love the symmetry of certain workouts... though while I'm doing them I'm not so fond. There was a certain symmetry today also in the fact that my first really hard workout after Madison was a repeat of my last really hard workout before Madison. Taper and reverse taper are now complete. Ready to move into my endurance and base-building phase.
We went to the Racine Y; the new branch out on hwy 20. Nice water park, though I wish they would have used more of the space for lap lanes. As it turns out there weren't hardly any other lap swimmers anyway, so we never had to share a lane. Scotty did a longer warm-up than usual and said he regretted it about half way through our main set. I only did an 800 for warm-up (usually do 1000-1200), but I took a couple of short recovery swims between pyramids. Scotty and I swam all the pyramids together. I'm not too far behind him on fly, though I felt like I was losing a little more ground to him than I have been in the last couple of months. I beat him on almost all the back reps, he wiped the floor with me on breast stroke, and then we were close on the frees, really close on a few reps. Here's what I did:
WU (800): 400 EZ swim (fr and bk); 4 x 100 IM on 2:00 (1:40-1:45)
500 Fly Pyramid*
500 BK pyramid*
500 BR pyramid*
500 FR pyramid*
CD (1000): 200 fr, 200 bk (both EZ); 4 x 100 IM on 2:00 (1:45-1:50); 4 x 50 fr on 1:00
TOTAL: 4000 SCY/100 minutes
*The ladders in these sets were 25-50-75-100-100-75-50-25 with the interval set at :45/25... My 100s fly were in the high 1:30s, I was trying to relax as much as possible the first 75 and try to push a little on the last 25. 100s bk were in 1:32 and felt relaxed. 100s br were about 1:50... I was swimming :50 in the 50s, but just couldn't hold form on the 100s. The 100s fr were both in 1:15... an improvement over the last two times we did this workout.