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Alex's swim journal

OK, I'm ridiculously slow!

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by , March 6th, 2014 at 10:08 PM (1788 Views)
Today I did something like a repeat of Tuesday's workout with broken 200s (4 x 50 on 1:00 for fly, back and breast)... only I was slower! I was supposed to be holding 200 pace... so apparently 200 pace has gotten really, really slow. I even took yesterday off (not really on purpose, but I had to make a choice at the end of the day to go to the Y or go to Ash Wednesday service... and if there's anything that's more atrophied than my lungs right now it's probably my soul... ha, ha).

Anyway, here's what I did today... reversing the order of fly and back sets from Tuesday:

WU (1200--1:00 rest after ea 400-yard segment):
400 EZ
4 x 100 IM on 2:00 (desc. 1:47 to 1:41)
16 x 25 on :30, 400 IMO

MS (1200):
4 x 50 back on 1:00 (:49, :49, :50, :52)
50 recovery--start next set on the next "up"
4 x 50 back on 1:00 (:48, :49, :50, :52)
50 recovery
4 x 50 fly on 1:00 (:48, :50, :50, :52)
50 recovery
4 x 50 fly on 1:00 (close to same times as the first set of fly)
50 recovery
4 x 50 BR/FR on 1:00 (working on the back half of the 4IM)

CD (400):
200 IM on 4:00
200 back EZ

2800 SCY/65 mins

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Updated March 6th, 2014 at 11:42 PM by mcnair



  1. StewartACarroll's Avatar
    Don't beat yourself up. We all have bad practices and this does not make you a bad swimmer. Swimming is a funny sport in that one day you can feel awesome andfaithsext like complete dodo. Don't get down on yourself. You had a great meet last week so you know you are not a bad swimmer, keep the faith my friend. Also don't over analyze it, it was just a bad practice.
  2. Karl_S's Avatar
    Suggestion: Do more active recovery between the broken 200s.
    4x50@200 pace on ~:10 RI is demanding and requires recovery
    to produce strong efforts. For example, I did this set yesterday:

    4x50 bk/:45@200 pace + 200 AR/4]
    4x50 fr/:45@200 pace + 200 AR/4]

    (The 45s interval gives me ~10s rest.) Even then, I wasn't anywhere close to 200 pace by the last 1.5 broken 200s.

    Also, Stewart is right, it's just a lousy practice, nothing else.I think sometimes that those lousy practices actually contribute a lot to making us better, but I sure don't like to suffer them!
    Updated March 7th, 2014 at 01:27 PM by Karl_S
  3. __steve__'s Avatar
    Slow - twitch

    Slow is (4IM) also a relative (2bk, fl, br, fr) term. You haven't seen slow until the day I'm witnessed swimming these
    Updated March 7th, 2014 at 11:39 AM by __steve__
  4. mcnair's Avatar
    Thanks for the encouragement, guys, I feel a little bit better about it today... having survived the workout at all. I like the idea of longer active recovery between sets. Another thought I had, if it looks like I'm just having a bad day at some point in the future, was to shorten the rep distance. i.e., if it looks like I'm swimming slower than race pace in 50s on 1:00, maybe do the last couple of 50s as 2 x 25 on :30 to see if I can't stay closer to race pace.

    I think my swimming is actually better than it was last year at this time... I can swim each of the strokes a little faster... but since my conditioning is not where I was then, I just can't hold that faster pace for as long.