Working on 200 pace with 50s; 400 IM with 25s
by, September 12th, 2013 at 08:46 PM (1600 Views)
Yesterday I was pretty sore and stiff form the drylands and 3K workout on Tuesday, so I just got in to try to loosen up a bit. I did a lot of drill, don't think I swam anything continuous for more than 50 yards and was out before the lunchtime crowd even had time to change. 1500 yards.
Today had to be a little more challenging, but until my body adjusts to the new drylands routine, I'm trying to keep the reps short (avoid the form falling apart in anything over 50) and focussed on 200 pace. Here's what I did:
400 ez swim (fr and back; some catch-up drill) on 8:00
4 x 100 IM on 2:15 (descended 1:42, 1:40, 1:39, 1:38)
4 x 50 fr on 1:00 (:39-:42)*
*I was watching form here, had Scotty watching from underwater... he confirmed the left arm was crossing over and that it did look like the core wasn't nailed down and working in unison from hips to shoulder; so I have to pay extra attention to my head position breathing to the right and the hip/shoulder rotation... in rotating to that side I tend not to rotate my hips enough... this is probably also an issue with my legs/kick and some extra tightness that I've always had in that left leg.
-16 x 50 on 1:00, 800 IMO (went :45, :48, :50, :51 for fly; :50, :49, :48, :47+ on back --surprised I had enough energy after the fly to descend these; basically :55-:56 on breast; then :45, :39, :40, :41 on fr)
-200 IM, hard (came in 3:18... not bad considering how I've been feeling of late)
-16 x 25 on :40, 400 IMO (went :20-:22 fly, :20-:22 back, :25s for br, last one in :26, and mostly :17 for fr)*
*this would actually be dream pacing for the 4IM for me, bringing my fly in 1:28, back in 1:28, 1:40 for the breast and 1:08 for the free. We can always dream can't we?
3 x 100 fr on 2:00--mostly catch-up drill
6 x 50 fr on :55
3000 SCY in about 70 minutes?--we lost track of time, because they pulled us out of the pool during warm-up with a tornado sighting... so we spent about 20 minutes trying not to cool off in the "shelter" of the locker-room and sauna.
I did some drylands afterward too:
40-50 supine leg-lifts and flutter kicks
45 seconds in prone plank position
3 x 12 hanging leg-lifts
3 x 12 squats
3 x 12 push-ups
3 x ~5 kipping chin-ups
3 x 12 push-presses
3 x 6 pull-ups
2 x 12 seated rows
2 x 12 lunges w/ dumbbells
sun-salutation sequence x 2 to cool-down + another 5 minutes stretching.