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Alex's swim journal

500 fly?!

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by , October 10th, 2013 at 07:39 PM (344 Views)
It's been a week since I've written here... way too busy. I actually missed swims on Thursday and Friday last week. Not the worst thing in the world as I probably need a rest anyway; it's the first time in more than three months that I've missed more than one day in a row. Saturday and Sunday were rushed workouts and I have been doing fewer yards even when I am able to get in since then. I figured I better record some of the key sets here before I forget completely. Here goes:

Saturday: 2000, mostly easy swimming, some drill.

Sunday: I'm calling this workout the "time warp" b/c half-way through the 4IM in the ladder set, some doofus reset the pace clock... then it was reset again a few minutes later; what was the purpose of this except to make me feel like I'd either lost :20 or gained :40?... where is Dr. Who when you need him? I have no idea what my pace was. Main set looked like this:

4 x 50 fly on 1:00
100 recovery
8 x 50 on 1:00 (400 IMO)
100 recovery
1 x 400 IM on 8:00
2 x 200 IM on 4:00
4 x 100 IM on 2:00

With warm-up and cool-down I did 3100 total.

Monday: Master's practice at Carthage. Another 3100.

WU (1000): 400 swim, 300 pull, 200 kick, 100 IM
MS:
5 x 100 on 1:45
1 x 100 on 1:30
4 x 100 on 1:45
1 x 100 on 1:30
3 x 100 on 1:45
1 x 100 on 1:30
2 x 100 on 1:45
1 x 100 on 1:30
100 EZ
CD: 200

Still working on the stroke (cross-over) and it probably looked worse today than most days because of the 80-lb bags of cement-mix I was slinging around on Sunday for Anthony's Eagle Scout service project. I was incredibly stiff and so I kept it mostly freestyle, a little bit of backstroke, and needed to take extra rests now and again.

Tuesday: 2100 at the YMCA at 8:15 PM. This was quick because I was fighting the clock right before closing time. I was able to get my heart rate up and keep it up for the full 45 minutes though:

400 EZ swim (100 fr, 100 bk, 100 fr, 100 br)
4 x 100 IM on 2:00
4 x 50 fr on :55
4 x 50 fly on 1:00 (:48, :49, :49, :50)
100 recovery
4 x 50 fly on 1:00 (:49, :49, :50, :51)
100 recovery
4 x 100 IM on 1:55
100 cool-down

Yesterday: Master's practice again at Carthage. Lots of drill, 3200 total. Got to see video of my freestyle at the end of practice. Cross-over is not nearly as exaggerated as it was a week ago, but it's still there and I need to keep working on it. Meanwhile, I'm working the muscles in the shoulder differently so I'm having all kinds of new sorenesses. My freestyle isn't getting faster just yet, but it is straightening out, which I know will help me get faster in the long run. Back stroke feels a lot more fluid.

TODAY: felt pretty crappy, but met Scotty for a workout anyway... I ended up doing 1000 in fly or fly drill in a 3000-yard workout, because it's been a while since I've focused exclusively on that stroke. I really want to swim the 200 fly in one of our November or December meets in the area. Unfortunately these are SCM meets and I train exclusively in SCY this time of year. So I thought, OK, lets do a 225 fly... just to get the feel for a little extra distance. Scotty was up for it; we were both reluctant though. I said, look, let's just relax and stroke it out... just get through it. I got to 225 and yelled "250"; I had started to get into a rhythm and felt good. At 250 I turned and decided to make it 300, then 350, when I got to 400 I thought it would be a shame not to go for 500. I stopped at 500 and still had a little left in the tank... unbelievable. My pace dropped off a lot after the first 150-200 (I swam the 500 in 9:30), but I felt pretty good otherwise. On the plus side Scotty and Jen, the lifeguard, said my arms looked great. On the negative, they mentioned I had a lot of flutters (only on the first kick), probably because I was paying too much attention to the front end of the stroke... darn it, it's always something! They gave me a 90%. So, it's 500 "sort-of" fly.

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