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Alex's swim journal

399.89 miles...

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by , September 19th, 2013 at 09:50 PM (215 Views)
... that's what GTD told me was my current mileage after entering my numbers today. I thought I would be over 400 by now, but I had a rough day at work yesterday, left the office after 7:30, and didn't get to the pool until 8:00PM. I was so stiff from the previous day's workout that the only thing I could really do to get anything out of the swim was to drill. I only finished 1200 yards... I did about 400 of it kick and, man, were my legs sore.

Today I was planning to do a repeat of Tuesday's Rushall sets and get to about 4200 again... which would have put me over that 400-mile mark; but I got a little bit of a late start and only did 500 for a warm-up. Scotty joined me today, so I had additional motivation going into the sets. Here's what we did:

WARM-UP (500): 200 free, 100 back, 2 x 100 IM (1:37 and 1:40)

MS:
10 x 50 fly on 1:10*
200 recovery
10 x 50 back on 1:10 (held mostly :47s, an occasional :48 or :49)
200 recovery
10 x 50 breast on 1:10 (held :55s, some low :50s in there as well)
200 recovery (swum as EZ 2 IM; SAPs instead of full stroke fly)
10 x 50 free on 1:00 (:38-:40)
200 recovery (swum as EZ 200 IM)

COOL-DOWN: 250

TOTAL: 3500 SCY in about 80 minutes

*So, I made all the reps on bk, br, and fr sets in my target range, which means I should add a couple more reps per stroke to the set next week. On fly I only missed my target once... held mostly :48-:49, when I saw :50+ I dropped the next rep (probably rep 7 or 8), then finished out the set. We used 1:10 as our interval, because we were swimming slightly different paces (he was doing :46 on fly, but coming in :49-50 on some reps of bk) and :20 RI is tough to keep track of, when you're trying to figure out if you made your target or not--1:10 interval was nice and clean and didn't put us too far off of :20 rest anyway. I'll note here that I missed one less fly rep in the set than I did on Tuesday, so I'm hoping to be able to increase number of reps there in the near future too... am beginning to think 3:12 is in reach for 200 fly, maybe even 3:10... and 3:00 at some point this spring? Time will tell.

After the pool workout I hit the weight room for a repeat of Tuesday's drylands too. Did everything the same as posted on that day except that I did 3 x 12 lunges this time instead of 3 x 10. I was pretty much fried at the end, but had a good stretch, so I actually don't feel as bad tonight as I did on Tuesday night.

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