Week 65 - Thursday
by, December 26th, 2013 at 12:35 PM (592 Views)
I woke up a little sore and tight from Tuesdays 12 days of Christmas set, but felt good in the pool and loosened up during the warmup. Steve Unruh was visiting from Austin and he and I swam with our junior racer age group(11-12 year olds). He is a great swimmer and it was fun to swim with him and the kids. The workout felt good albeit a little longer than I was hoping on the first day of my taper.
8x100 free with snorkel on 1.30
8x100 kick on 2mins best average
12x50 drill, swim on 1min
4x(2x50 free on 40, 1x50 back on 45, 100 free AFAP on 2mins, 50 free easy recovery on 1.55)
8x75 with snorkel on 1min smooth
12x100 on 1.40 descend 1-4,5-8,9-12 big descend, with at least 1 round of 4 done as stroke(back)
2x500 pull on 6mins breathing every 5
Total 6400scy(I feel like I missed a set in here but can't remember what it was)
I was not expecting the best average kick set so early in today's workout but worked it very hard and held, 1.17,1.18,1.18,1.18,1.19,1.20,1.19,1.19 which beat the last set I did the other week where i held 1.22 average. Today i averaged 1.18.5 or so which I was very happy with. The set with the AFAP 100 was fun and I held 30s on the 50s free and 32-33s on the 50s back, and then went 56,56,55,54 on the 100s. I was very happy with these and still did not feel speed but I felt strong throughout and did not die at all. The 75s I held 46-47s and felt smooth. The descending 100s I went 1.08,1.04,1.00,56, then I did back and went 1.15,1.09,1.05,1.02, the last round I went back to free and went 1.07,1.04,59,55. The 500s I went easy and held 1.05 pace.
It was great training with someone else and Steve is an awesome swimmer and i wish I could train with him all the time. We have a T30 tomorrow which is always tough both mentally and physically. The seniors did their T30 today so I have a target to aim for tomorrow. A long workout for my first taper workout but fun none the less.