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Alex's swim journal

200s just under threshold pace

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by , January 7th, 2014 at 07:37 PM (998 Views)
Today I did another 4000m row (18:15) as a warm-up to 20 minutes of deep stretching... felt great. I'm still really tight, but I know I just have to stick with it.

In the pool I did 4000 SCY in 80 minutes. Here's what I did:

WU (1000)
400 EZ fr on 7:00
4 x 100 IM on 1:50 (1:38-1:43)
4 x 50 fr on :50 (:41-:43)
1:00 rest

MS (2750):
4 x 200 bk (ea. 200 followed by 50 fr recovery) on 5:00 (3:26, 3:25, 3:33, 3:50)
4 x 200 fr (ea. 200 followed by 50 bk recovery) on 4:30-5:00 (3:03, 3:01, 3:03, 3:09)
4 x 50 fly on 1:00 (these were slow, low :50s), then 50 fr recovery
2 x 200 br on 5:00 (50 bk recovery after each)

CD (250):
5 x 50 fr on 1:00 (focused on long, smooth strokes)

This is a far cry from where I was even just a month and a half a go, where I could hold 3:20 and better on a set of 200 BK, going every 4:30 even with a recovery length. The freestyle is about the same, but either I've let the backstroke go over the last few weeks, or all my tinkering with the stroke has resulted in some net losses instead of gains. I'll see where I am on this set in a few weeks.

Rowing = 15 K
Swimming = 10.5+ miles

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  1. knelson's Avatar
    What do you consider your threshold pace to be?
  2. mcnair's Avatar
    I think around 1:30 right now, maybe 1:27-1:29 on a good day. When I say "under" I mean I'm not trying to "cross" the threshold (which I think of as the pace I can hold for a hard 1500/1650), so "under the threshold" doesn't mean "faster" than threshold pace for me.
  3. knelson's Avatar
    Got it. I consider my threshold pace to be slower than that. More like what I could hold for a T-30 or something, so probably a couple seconds per hundred slower than my 1650 pace. I find I can hold my threshold pace on long sets where I'm getting maybe 15 seconds rest between repeats.
  4. mcnair's Avatar
    Yeah, I can hold that pace pretty well with :15r with long sets of 100s too; not so long a set with 200s... 200s probably represent my "actual" threshold pace and the time I can hold on long sets of 100s is more like the goal pace for 1650.