Dreamy Saturday workout
by, May 15th, 2010 at 05:15 PM (1283 Views)
This morning I swam the LCM workout with AGUA masters. I was feeling pretty good from the outset todayóno wooziness or headaches. Hereís how it went:
600 LCM warmup
600 more warmup / easy swimming [this was actually a set of 250s FR and 200s ST, but I just swam easy and got out in the middle for an extended on-deck stretch]
10 x 50 @ 1:20?, odds working on underwater efficiency, evens adding quicker turnover
5 x 100 @ big rest, 25 fast, 75 easy [this set was actually 10 x 100 @ 2:00, 50 ST fast, 50 FR easy, with taperers doing 1 on/ 1 off, but I modified it further to do my fave LC 25m sprints. I got to practice going off the blocks a few times on this set]
I felt really dreamy and relaxed in the water today. The practice was not too crowded, and I went in the back of my lane, about 20 seconds behind everyone else, so I really felt like it was just me and the water.
Yesterday I posted my goals and keys for my first day of swimming in Atlanta. Hereís the same for my second day (Saturday):
Masters/lifetime PR: 2:25.82 (1998) (32.2, 38.9, 42.0, 32.6) (Swim rating = 85.1)
40-44 PR: 2:31.16 (4/2009) (32.8, 38.1, 44.9, 35.3) (SR=86.2)
2010 best: 2:32.56 (4/11) (33.3, 38.3, 45.1, 35.8) (SR=86.0)
Time needed to beat best swim rating: 2:31.94
Keys: easy FL, accelerate into turns, rhythm + turnover on BK, hand speed on BR, kick on FR
Masters PR: 58.07 (27.78) (2002) (Swim rating = 86.7)
Lifetime best: 57.53 (1981)
40-44 PR and 2010 best: 59.56 (28.94) (3/2010) (SR=87.4)
Time needed to beat best swim rating: 59.52
Goal: Iíd be thrilled to go under a minute again.
Keys: happy and relaxed off blocks, accelerate 2nd length into turn, kick on 3rd length, push turnover and kick on last 25
Masters/lifetime PR: 30.70 (2001) (SR=85.8)
40-44 PR: 31.35 (3/08) (SR=87.3)
2010 best: 31.62 (March) (SR=87.6)
Time needed to beat best swim rating: 31.58
Keys: explosive start, push turnover, accelerate into walls, kickickick
I think one of the biggest challenges for me in Atlanta will be dealing with the crowded warmup and warmdown pools. I really like having space around me when I swim, but I donít think Iím going to find much of that. Iíll just have to be flexible and determined about getting good warm-ups in both days. If warm-ups are really a zoo, it will just make me look forward swimming my actual events (where I will have my own lane) even more!
I am hoping to make it to the pool on Thursday in time to register and get in a little swim in the competition pool after the dayís events are done, but it looks like Iíll need to get there pretty early in the afternoon for that. Iíll be driving up from Alabama after spending a few days with family there, so that should be doable.