by, September 6th, 2013 at 02:12 AM (518 Views)
My workout on Tuesday morning, the first one back at the Kenosha Y in a while, was long, but lackluster. I think I made a mistake in my warm-up. Here's what I did:
400 EZ swim
100 fr on 1:45
150 fr on 2:45?
200 fr on 3:30
250 fr on 4:30
24 x 50 in 4IMO on 1:00 (3 x thru 400 IM)
200 recovery swim
8 x 100 in 4IMO on 2:00 (2 x thru 400 IM)
400 IM on 8:00 (7:06)
My big mistake was not doing any stroke work in the warm-up; I usually do 4 x 100 IM on 2:00 or 2:15 before a lot of stroke work in the main sets. I didn't do it this time and I felt the difference (In my defense I was thinking that doing the equivalent of 6 x 400 IM was a lot of work on each stroke, so I didn't want to overdo it by adding stroke into the warm-up). The other mistake I made was not doing any faster 50s in the warm-up. Again, my rationale was that I had a long set of 50s ahead of me, so no need to overdo the 50s. That was a mistake too. My body has gotten used to swimming progressively shorter distances faster throughout the warm-up, but the change had me swimming progressively longer distances at roughly the same speed... my "just started my warm-up" speed. I think these two factors contributed to the difficulty I had finding a rhythm, or hitting the faster times I've been making on similar intervals and sets this summer. Maybe I'm finally just fizzling out at the end of a long summer and need a few days of recovery...
So, of course, I decided to lift weights yesterday for the first time in more than 3 months... right before my recovery swim... which ended up being a recovery slog. I did 2200, lots of drill with pull buoy and short fins, but all I could really feel was how dead my legs were. Tonight I did 3000, nothing too difficult, but wow, was I surprised at how off I felt: speed nowhere near where it has been in the last couple of months. Here's what went down:
400 EZ swim (alternated fr/pull by 100s) on 8:00
4 x 100 IM on 2:00 (desc. 1:45-1:43+... yeah, not much descent!)
4 x 50 on 1:00 (:38-:40)
8 x 100 on 2:00 (fr, except every 4th was BK; fr was 1:28-1:30; bk 1:40-1:42)
200 pull (alt. fr and bk by 100)
4 x 50 fr (:40-:42)
4 x 100 IM on 2:00 (1:45-1:47)
400 EZ (alt. fr and bk by 50; first 200 w/ pull buoy)
Again, I felt out of it and tired. Maybe I'll take a day off tomorrow and see if I can come back and manage something more convincing this weekend. Just feel like I've been swimming twice as hard, but going twice as slow.