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7/8 LCM 5:30am - continue to ease up and taper

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by , July 8th, 2009 at 09:03 AM (1562 Views)
4/28 SCY Today's focus was a bit more on pace work. I expect the 1500 and 400, being the first events of each day, will be my better swims, so I'll focus on those events.

Swam with Eduardo, Sheila, and Lisa S. Water temp was good.

My weight was back up to 185. Too much eating the last week or so. I hope I gain some buoyancy for this weekend.

Meet warm up [1400/1400]
600 swim
4 x 150 as 50 drill, 50 kick, 50 swim
4 x 50 build

Set 1 pace 100s [700/2100]
5 x 100 on 1:30, @ goal 1500 pace (1:15s for me)
- held 1:15 - 1:16s. Seems like I should be able to hold 1:15s, but have not swam a full 1500 straight at race pace for a while. I usually do an 800 in most 1500s.
200 easy

Set 2 [600/2700]
2 x 50 drill on 1:10
1 x 100 on 1:45 @ 400 pace (1:10)
- went 1:11
2 x 50 on 1:00 @400 pace (:35)
- I think I was 33 - 34, but the clocks were slightly out of sync. I did sync them at the start, but one drifted a couple of secs off within 30 minutes.
2 x 50 drill on 1:10
200 easy

Set 3 [400/3100]
8 x 50 on 1:15 choice
1 4 are easy/fast by 50
5 8 are easy/fast, fast/easy by 25
- alternated some back with free.

Warm down [200/3300]
200 easy

Plan now is to take it easy on Thursday and sleep in, as I'm tired. May try to swim easy-ish on Thursday afternoon or evening. Will definitely plan on Friday morning early, and will make that practice an extended warm up. The 1500 starts at 8am on Saturday. Goal is to break 19:00.

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Tags: taper
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Comments

  1. qbrain's Avatar
    Goal is to break 19:00.
    That would be fast. Good luck.

    5 x 100 on 1:30, @ goal 1500 pace (1:15s for me)
    Wouldn't it be 1:05s if you are training SCY for a 1:15 LCM pace?
  2. ImFree's Avatar
    Quote Originally Posted by qbrain
    That would be fast. Good luck.

    Wouldn't it be 1:05s if you are training SCY for a 1:15 LCM pace?
    I went 10:30 in the 1000 past SCY season, so I think 1:15s/19:00 is in my strike zone. That was end of season, but I think I'm closer to my in season 10:40-ish shape, but still in the ballpark.