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Alex's swim journal

It's a journey: musings on art, literature, life... and occasional notes on training.

  1. holding pattern...

    by , January 16th, 2015 at 09:27 AM (Alex's swim journal)
    I was only able to get in two swims this week, so I'm really looking forward to getting in today around noon. Waiting for the refrigerator delivery now! Tuesdays and Thursdays have been really busy, but especially so this week, so no swim. Monday and Wednesday I managed about 2000 each day. My Wednesday swim felt extremely slow, even though I'd had a day of rest... thought it should have felt faster. Here's what I did:

    400 EZ fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    4 x 50 bk on 1:00
    4 x 100 bk on 2:00
    200 bk on 4:00
    200 EZ fr

    Felt so lethargic, which was disappointing on a short workout... felt much better in the 3500+ workouts this weekend. Could be the late evening time (I'm pretty tired after 7:30 or 8P), but I think it's the lack of sleep this first week with the students back on campus and me scrambling to put classes together while scheduling already for next fall. Crazy time!

    After briefly inching ahead of my GTD goal, I'm now almost three miles behind again! Catch-up on the weekends; fall behind during the week.
  2. 3600 yards

    by , January 11th, 2015 at 10:18 PM (Alex's swim journal)
    3600 yards in about 65 minutes, felt ok...

    400 fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    4 x 25 fr on :30
    1:00 rest

    3 x 200 fr on 3:30 (2:56-3:04)
    6 x 100 fr on 1:45 (1:28-1:33)
    12 x 50 on :50/:55
    100 bk recovery

    4 x 50 bk on 1:00
    100 ez fr recovery
    4 x 50 bk on 1:00
    100 ez fr recovery

    Left shoulder was starting to tug a little on the 50s, need to pay real close attention to holding form as my body starts to fatigue. Third day in a row with 2+ miles of swimming, so the body is tiring out... not adapted to the yardage yet.
  3. New Year, trying to get back on track...

    by , January 10th, 2015 at 07:27 PM (Alex's swim journal)
    Couldn't believe it when I opened up my BLOG yesterday and found my last entry was dated more than two months ago. I've lost a lot of fitness since then as we went through our second move in four months (this one across town to the "new" permanent home).

    Between the
    ...craziness of this move,
    the adjustments to the rhythms of the new job,
    the holiday travels,
    and the fact that I still haven't managed to figure out how my new YMCA's pool schedule is going to mesh with my own schedule in something like a routine
    I have missed a lot of days.

    I swam less than 10 miles in all of December, and ended the year with my worst total mileage year since I started keeping track in 2011. Still averaging more than 400 miles/year for the last four years. My weight is still down in the mid 160s and the vegan diet is still pretty much in place (there was a lot of accidental dairy during the holidays, if you know what I mean, sometimes it's best not to ask as long as it isn't a steaming carcass).

    So I'm trying to get back on track. Set my GTD goal at 365, mile-a-day pace, and have still managed to fall behind! I'm slowing ramping up the yardage though and hope to start training for long distance free and middle distance back and fly on a more regular basis. Yesterday I did 3500 and today 3600 and I feel pretty good. Here were the workouts, nothing too intense (and paces way off where they were even earlier this fall), just getting the body used to the yardage again:

    Friday, 1/9/15:

    3 x thru
    --8 x 100 fr on 1:45
    --1 x 200 bk on 4:00
    100 fr recovery
    6 x 50 bk on 1:00
    100 fr cool-down

    Total: 3500 SCY/64 mins

    Saturday, 1/10/15:

    400 fr + 100 bk on 9:00
    4 x 100 fr on 1:45
    100 bk recovery
    2 x 200 fr on 3:30
    100 bk recovery
    2 x 200 fr on 3:30
    100 bk recovery
    4 x 100 fr on 1:45
    100 bk recovery
    400 fr + 100 bk on 9:00
    6 x 50 bk on 1:00 (:47-:50)
    200 EZ fr
    100 bk cool-down

    Total: 3600 SCY/66 mins

    My pace on the free intervals was between 1:30 and 1:36 per, I really only pushed it a few times, not building up any lactic acid on the 200s but managed to keep them in the 3:04 to 3:06 range nonetheless lots of rest in those sets when I was going on 3:30.
  4. Back to back 3000-yard wkouts

    by , October 11th, 2014 at 07:14 PM (Alex's swim journal)
    It's been a while since I've been able to work in 3000 yards or more two days in a row. I've been doing more like 2000 every other day. So I feel tired, but a good tired. Here's what I did:

    Yesterday (10/10):

    6 x 500 (=400 free + 100 back) on 9:00
    Total: 3000 SCY/54 minutes

    Today (10/11):
    400 fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    100 BK recovery on 3:00

    3 x 200 fr on 3:20
    6 x 100 fr on 1:40
    12 x 50 fr on :50
    100 BK recovery

    6 x 50 on 1:00

    Total: 3300 SCY/60 minutes

    The pace was slow (probably averaged 1:31/100 pace over the main set), as to be expected on my first time with this workout in a while, but I was happy just to have enough energy to finish.
  5. Erratic training, house hunting

    by , September 20th, 2014 at 06:00 PM (Alex's swim journal)
    Looking back over the last 8 weeks or so, I can't be too upset at my swimming. With the craziness of the move, the transition into new position, and the search for a new home in the area I've only been able to get in 3-4 times per week for very short swims (1500-2500 SCY range). But over the last couple of years I've gotten used to swimming almost every day going 3-4K pretty regularly, so anything less than that feels like I've completely abandoned my fitness program. Hoping I'll be able to get back into a routine of swimming every day soon!

    I'm used to putting in long hours of work, but when you add a couple of hours with the real estate agent looking at homes every day your free time starts shrinking rapidly. I think the daily "house hunt" is way more exhausting than an hour at the Y. At this point we're so tired of looking that the thing really needs to be "move-in" ready, unfortunately most of the stuff at our price point is flame-thrower ready. My personal favorite was the dated house in a great neighborhood (Hawaiian motif wall-paper!), with a chicken coop in the back yard and a swimming pool that was getting ready to slide off into a ravine. Or the beautifully updated house in a nice neighborhood with the fatal flaw of a four-lane highway and access roads 25 yards from the back porch. Sigh. I think we're getting closer.

    The other thing that is frustrating is that my 3-4 days per week in the pool have been highly erratic, so like last week I managed 4 days straight between Thursday and Sunday... awesome, right? But then I couldn't manage to get back in until this Friday, so whatever progress I made on getting back into shape in those four swims was lost in the four day hiatus that followed!

    Here's what I did yesterday and today:

    Friday, 2200 SCY, 45 mins:

    2 x thru
    200 fr
    50 bk

    10 x 100 fr on 2:00

    2 x thru
    4 x 50 Bk on 1:00
    50 fr recovery

    CD: 200 EZ swim
    Saturday, 2200 SCY, 44 mins

    5 x 200 fr on 4:00 (desc. from 3:20 to 3:05)
    4 x 50 fr on 1:00 (:39-:42)
    8 x 25 fr on :30 (:18-:19)
    200 bk on 4:00
    4 x 50 fr on 1:00 (:40ish, counting about 35-36 strokes per 50)
    200 bk on 4:00
    200 EZ recovery
  6. Settling into a new life...

    by , August 24th, 2014 at 07:27 PM (Alex's swim journal)
    The move is complete, though we're still making our way through boxes. I'm getting used to the new YMCA. Haven't joined the masters workouts yet... I'm holding off for a semester at least; the learning curve at work right now is pretty steep on the administrative side, so I'm going to ease back into the swimming as I can. I have been getting in to swim a few times a week, but really just for stress relief... nothing intense.

    Today I did 2200 SCY:

    400 EZ swim on 8:00
    4 x 100 IM on 2:00
    4 x 50 FR on 1:00
    4 x 25 Fr on :30
    4 x 25 BK on :30
    1:00 rest
    4 x 50 BK on 1:00
    100 FR recovery
    4 x 50 BK on 1:00
    100 FR recovery
    200 IM stretching it out on 4:00
    200 EZ swim
  7. 2 miles OW

    by , August 1st, 2014 at 08:20 PM (Alex's swim journal)
    Yesterday I did 2000 (4 x thru [4 x 100 fr on 1:45; 1 x 100 bk on 2:00]) in 36 minutes.

    That was my last swim as a member of the Kenosha YMCA--sniff; I'll have to sign up with Waco YMCA as soon as I get down there. But it was a little tough walking out of the locker room for the last time as a resident.

    Today I did 2 miles at Lake Andrea, inside their 50 meter lap swim area... the one with the nasty left turn and tapering at one end... seems like a recipe for collisions. I was just happy to get in the mileage and be in the open air. I'll go there a couple more times before the move next week.
  8. 4000 SCY; pace-work for 1650

    by , July 30th, 2014 at 02:19 PM (Alex's swim journal)
    More pace-work for 1650 today in my first 4000-yard workout in a while:

    4 x 100 on 2:00 (3 fr, desc. 1:36-1:30; 1 bk in 1:45)
    7 x 50 fr on 1:00 (desc. :45-:39)
    1:00 rest
    4 x 200 fr on 3:30 (2:59, 2:54, 2:58, 2:58)
    8 x 100 fr on 1:45 (mostly around 1:30)
    16 x 50 fr on :50/:55, alt. (:42-:44)
    4 x 50 bk on 1:00 (:50-:51)
    2 x 100 bk on 2:00 (1:42; 1:41)
    1 x 200 bk on 4:00 (3:32)
    Cool-down: 5 x 50 (br, fly, br, fr, fr)

    75 minutes
  9. 3500 SCY

    by , July 28th, 2014 at 01:46 PM (Alex's swim journal)
    I'm only getting in every other day now, so I'm trying to do as much quality work as possible... a lot of pace-work for 1500 and some backstroke.

    400 EZ fr on 7:00
    20 x 100 fr on 1:45*
    10 x 50 fr on :50 (:42-:46, not feeling good at the end)
    :40 rest, then...
    10 x 50 back on 1:00 (mostly :49)
    100 EZ cool-down

    65 minutes total

    *These were mostly in the 1:28-1:29 range, maybe 3-4 in 1:30-1:31, so this is probably my current 1650 pace (as it has been for more than a year now... sigh)., but I'm encouraged by the fact that I'm just starting to get back into the swing of long freestyle interval sets.
  10. 3600-yard workout

    by , July 26th, 2014 at 05:00 PM (Alex's swim journal)
    First time in a while I've done more than two miles in a workout. I decided just to do 3000 in 100s today... 30 x 100... just to see what would happen. I used the first 3-4 to walk myself down below 1:30, then I kept a 1:27-1:28 pace for about 1600 (more or less my goal pace for that distance); then just started cruising, keeping mid 1:30s (my 3-5k pace). Here's how it went down:

    10 x 100 free on 2:00 (desc. from 1:33 to 1:27)
    10 x 100 free on 1:45 (held 1:27-1:28)
    10 x 100 free on 1:50 (mostly 1:34-1:35; one 1:39 immediately after the 10x on 1:45 set)
    10 x 50 back on 1:00 (EZ, :52-:55; mostly :53)
    100 EZ and out

    3600 SCY in 68 minutes

    On this last few weeks before the move... I finished summer school first session on June 13 and have had since then really to focus on the move, with the exception of 5 days in Austin over the long 4th of July weekend. Usually a month goes by really quickly... but for some reason I feel as if time has sort of stood still for the last six weeks. My last day of class in the UW system seems like ages ago. Took me forever to clean out the office... maybe that's why. Just thought I would record that bizarre feeling here. Of course, when I want time to stand still it flies like a bat out of the infernal regions. Oh well, a watched pot...
  11. 200 miles

    by , July 24th, 2014 at 04:48 PM (Alex's swim journal)
    203 miles year-to-date, to be exact. It's been a rough spring and summer so far in terms of training... all the pressure of the move, which is finally coming to a head, after fourteen years in the same place, has taken its toll on my training. I'm lucky to get in 4x a week, some weeks over the last couple of months it's been only 3x. Either I haven't had the time or, more likely, the motivation and/or energy. Swimming has definitely been on the back-burner, but today I felt pretty good... well, good when the workout was over. Did 3000:

    400 EZ on 8:00 (mixed drill, free and back)
    4 x 100 fr on 2:00 (1:28ish)
    4 x 50 fr on 1:00 (:41ish)

    Main set was 1800/36:00:
    3 x 200 fr on 4:00 (2:56-2:57)
    6 x 100 fr on 2:00 (1:25 x 2; 1:26 x 2: 1:27 x 2)
    12 x 50 fr on 1:00 (averaged :41)

    200 cool-down (all backstrk)

    The main set was 1650 pace set, I guess, the 200s were probably a little faster than current pace, the 100s started off in goal pace and then dropped back toward my pace from last spring; the 50s were a little faster than goal pace.

    A measure of my fitness and motivation was that this is an absurd amount of rest in comparison to the workouts I've been doing for 1650 pace over the last couple of years (usually a 1:40-1:45 interval for 100s and 3:20-3:30 for 200s at 1500 pace). I keep telling myself that this is just maintenance work and it's off-season for me now anyway. I imagine a few months after the move, things will start to get back to normal (whatever that is!).

    The move is set for the first week in August. We have an offer on the house here, awaiting the reappraisal, so hopefully that all goes off without a hitch... the offer has just come in in the eleventh hour, but it will be a huge weight off our shoulders not to have to carry that mortgage with us down to Texas.

    For now, we'll be renting a townhome near Aaron's High School... keeping an eye out for nice homes/neighborhoods in the school district over the next few months. Our unit is right across from the pool, though it's a small one... probably 15-20 yards in length. Being so close though, it might entice me to get in and work on the underwater dolphins and other drills that don't necessitate a full-length pool.

    We did our LCM state champs here in WI a month ago already... hard to believe. I swam the 1500 and all the back events. My 200 back was an LCM PR by nearly :12. And had me briefly in the top 10 for that event this season... oh so briefly! My 1500 came in at 26:16, almost :30 faster than last year. The focus on form, even as the volume has fallen off this year, is starting to pay off.
  12. 100 miles...

    by , April 21st, 2014 at 12:40 AM (Alex's swim journal)
    Happy Easter!

    100 mies is the swimming milestone I hit for the year this week. Took me about a month and a half longer to do it this year than last, but I'm starting to feel a little better about my [slow] build-up now. Today the YMCA was closed for Easter observance of course, but Thursday thru Saturday I managed to get in some good workouts in the pool: 3000-3500 each day. I'll summarize my main sets here:

    20 x 100: Thursday's main set was a 20 x 100 on 1:45. My times were slow, I averaged 1:27 probably on the first 5 or 6, then I was working hard to keep it under 1:30 until the last 5 or so in which 1:31 seemed to be the theme... even a couple of 1:32s in there (my 1650 pace at state last month). The goal is to keep this set at 1:25 or better on a 1:40 interval when I'm back in shape.

    Broken 1650: Friday's main set was a 1650, swum as 3 x 200 on 3:20, 6 x 100 on 1:40, 6 x 50 on :50, 6 x 25 on :25... I felt pretty strong through this whole set. My 200s were right around 3:02, my 100s, 1:29-1:30, the 50s, :42-:43, and the 25s all around :21. Total time was 27:25, but total swim time would have been under 25:00 (the short term goal for 1650).

    50s Day: Yesterday I did a couple of set I hadn't done in a long time. 10 x 50 fly on 1:10, and 10 x 50 back on 1:10. The back started slow and faded quickly, but the fly 50s were consistent at :48, even a some of :47s; the last two were :49, so I cut the set off at 10... eventually I'd like to build up to 20 x 50 at that target pace of :47-:48, and still have the energy to come back with a decent set of backstroke.
  13. 3000-yard swims

    by , April 12th, 2014 at 06:00 PM (Alex's swim journal)
    In the interest of just getting in some low-intensity cardio to help my base I decided to do something I haven't done in a while: a couple of 3000-yard straight swims in the last couple of days.

    Yesterday I did 6 x thru 400 free + 100 back. Today I did 3 x thru 800 free + 200 Back. Both swims were right around 54 minutes (a little faster than that today). I also hit the weights again today after a 2.5k row on the machine (11+ minutes). Felt a lot better today than I did after drylands on Thursday.


    So, as I mentioned about a month ago, I went back out on the academic job market this year... things at my home institution looking really bad (no raises, again; more benefits cuts; enrollment dropping; more cuts to the institution; increased workload; imminent bankruptcy--we've been running off our reserves since the crash; now they're looking at vacating buildings and shrinking the library space?--yikes!). In January and February I interviewed with Baylor University (in my native Texas) and was selected to head their division of Spanish and Portuguese, starting this coming fall semester. The position comes with tenure (so I don't have to go through that again) and is in a very vibrant department... it will be a little strange being in a place that's actually well funded and supports language and culture study, after all the years of struggle at a small state university.

    Needless to say, I'm pretty excited about this opportunity, but uprooting the family after fourteen years in the Chicago-Milwaukee area is tough. They are resigned to the move, but not happy about it. Sigh.

    Our real estate agent is coming over on Tuesday for a walk through to see exactly how much value our house has lost in the seven years since we moved into it (we got in high, right before the crash--Murphy's law!). Now we're only about 3 months out from our move and there is so much to do... argh! Guess I'll continue to chronicle the madness here.

    Swimming: 94+ miles
    Rowing: 39 K
  14. Back on the blog... 100-200 PRs

    by , April 11th, 2014 at 12:11 AM (Alex's swim journal)
    Wow; it's been a while since I've had a chance to blog, so I haven't even been able to report on the Wisconsin state meet. As I mentioned in the run up to that meet (March 29-30), I was having some real shoulder discomfort in all the strokes but freestyle, so I decided to take it easy the week before and focus on the freestyle events: 100, 200, and 1650.

    My last 100 in a meet was in January and I ended up doing a 1:11; a week before the meet (after I had already sent in my seed time, of course, based on my earlier meet time) I swam a 1:08. At state I swam 1:07.04 and took the heat by .06 against our Kenosha YMCA team-mate Jen. She came back with a 1:06 at the IL state meet last weekend, which I couldn't do because I was in Tuscon, and made sure to let me know about it.

    I hadn't done a 200 free in a meet since last spring and was quite a bit slower then I guess (with a 2:45), but since I hadn't swum a 200 in meet context and my training has been so erratic this winter-spring I really had no idea how I was going to do... I think I put a seed time of 2:44 down. When I saw the other swimmers seeded around me in the mid- to upper-2:30s I decided just to go out and try to win the heat... as it turns out I faded pretty badly toward the end, and probably finished third or fourth in the heat, but my time was a PR: 2:35.86. My first time breaking the 2:40 mark. And it didn't feel too painful.

    The 1650 was really just to test myself and see what kind of pace I could hold, since I really didn't have time to prepare for this one. I swam 18 secs slower than my best time of 25:04 at last year's state meet for a 25:22... I took a look at my splits and they were not too far off of last year, but definitely fading in the middle third. I was averaging about :01 slower per 100. So my current pace is about 1:32. I really want it to be 1:25, so I've got some work to do.

    Last week I had a ball in Tuscon for a conference. The society ended up with a great deal at a swanky resort... but their "lap" pool was only about 20 yards long. Tremendous desert/mountain views though. Check this out:
    Click image for larger version. 

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    This week I start back into the training more earnestly. Will try to be more consistent and do the weights/x-training too for a little more injury prevention. Today for example I swam 2400 yards then got out and did 2K row on the machine and the following:

    2x thru...
    lunges w/ 20 dumbells
    bench presses w/ dbs
    squats w/ dbs
    military presses w/ dbs
    dumbell rows
    incline presses w / dumbells
    lat pull-downs

    The weights always make me feel so out of shape and the soreness of the first couple of weeks is awful (and not helping me in the pool), but I'll stick with it and be stronger for it I guess.

    Tomorrow I'll have to write more about the impending move... that's been taking up a lot of mental and emotional energy of late.

    Swimming: 90+ miles
    Rowing: 36.5 K
  15. 30:00 swim...

    by , March 25th, 2014 at 05:37 PM (Alex's swim journal)
    A steady 1800 today on 1:40/100 pace; followed by some 25s on :30 at a quicker pace. 2000 SCY total.

    I didn't want to do a hard swim, just get my body used to swimming for 25:00+ straight in anticipation of the 1650 this weekend. The 1800 in 30:00 was a nice round number, and mentally kept me from slowing to a slog, while also keeping me from building up too much lactic acid.

    Thought I would post some photos a friend from Milwaukee sent a few days ago. His daughter-in-law was at the last meet in Whitefish Bay by coincidence, so he decided to get my start and finish for the 400 IM:

    Click image for larger version. 

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  16. finding the 1650 pace...

    by , March 24th, 2014 at 04:21 PM (Alex's swim journal)
    The core
    was sore
    after all the SDKs

    Nonetheless, I put in a little bit of pace work, to see if I could find something I might be able to hold comfortably for 1650. Here's what I did:

    --375 EZ free warm-up on 7:00
    --4 x 50 on 1:00 (:43-:45)
    --4 x 25 on :30 (:19)
    1:00 rest
    --10 x 100 fr on 2:00 (1:25-1:30*)
    --4 x 50 fr on 1:00 (:40-:43)
    --4 x 25 fr on :30 (:17-:19)
    1:00 rest
    125 EZ free/bk cool-down

    2100 SCY/42:00

    *These clustered mostly around 1:27-1:28, though there were a couple in the 1:25-1:26 range and a couple in the 1:29-1:30 range (which might be closer to my 1650 pace; last year's pace was 1:31).
  17. 100 Free PR

    by , March 24th, 2014 at 02:43 AM (Alex's swim journal)
    So the last few weeks have been very inconsistent; not because of illness, work and travel as happened earlier this winter, but because I tried to come back too quickly and messed up my left shoulder. I didn't have the base, but I was going for the same intensity I had last year in the run up to the state meet.

    The shoulder started hurting in the pull phase of breast stroke and I kept tweaking it during back as well. Finally it started giving out on me during fly. So I have a hiatus on all the strokes except freestyle (and a very slow backstroke) for a while. If I breathe to my left I don't have any issues with it... I've had issues with this shoulder before, it's like there's inflammation or some kind of impingement there when I build up too quickly and don't give my muscles a chance to adapt to added stress, and then I'll tweak it if I'm not being really careful and it becomes something more than just soreness or discomfort.

    For today's 80 x 25 on :45 workout--the last one before state--instead of doing fly, back, and breast, I did kick with fins: SDKs, back dolphins, back kick, and then when everyone else was swimming the 20 x 25 breast set, I just alternated front and back dolphins. My legs and core will be pretty sore tomorrow... but in a good way.

    I went ahead and did the 20 x 25 on :45 freestyle as full stroke... and they were pretty fast (for me--:14-:16). After the recovery swim, Jen and Scotty did a 100 IM for time off the blocks, to see where they were; I swam my time trial as 100 freestyle and PR'd, breaking 1:10 for the first time (1:08 is my new unofficial PB for SCY 100 free)... technique and speed work are paying off.

    I'm still going to state, but will not swim my favorites--200 IM, back and fly; 400 IM--focusing instead on freestyle, which I can still do without hurting myself: 100, 200, 1650.

    I'm not really in shape for the 1650 because I haven't had time to build a decent base or work on my pacing. I'm hoping that the gains I've made in technique over the last year will help me not be so slow. I did an EZ 1650 in the pool on Saturday (all I had time for because I got to the pool just 30 minutes before closing time); finished in 27 minutes. I put down 26 as my seed time, though I would secretly love to be around 24:45. Last year I was just over 25, so we'll see where I am.
  18. 80 x 25 Sunday

    by , March 9th, 2014 at 05:12 PM (Alex's swim journal)
    First time I've done this workout in a while, so I felt like I was working the rust out. But I needed the shorter reps and longer rest to feel myself swimming faster... otherwise it's easy to swim myself into a rut. Also, it was good to swim against Scotty again... schedules just hadn't worked out over the last couple of weeks.

    Here's how it went:

    Warm-up (500):
    400 EZ (100 fr, bk, fr, br)
    100 IM

    MS (2400):
    20 x 25 fly on :45 (:22-:23)
    100 recovery + master's minute
    20 x 25 bk on :45 (:20-:22)
    100 recovery + master's minute
    20 x 25 br on :45 (:24-:26)
    100 recovery + master's minute
    20 x 25 fr on :45 (:15-:17)
    100 recovery

    --The 20 x 25 sets take 15 minutes to complete, so we started a new set every 20 minutes to allow for a little recovery.

    Cool-Down (600):
    400 IM on 8:00 (6:51)
    200 EZ free

    3500 SCY/1h45m

    With the exception of freestyle, my times seemed a bit slow... maybe a second on fly, a couple of seconds on back, compared to where I was a month and a half ago on this workout. Freestyle doesn't seem to have suffered as much, but I've been paying a lot closer attention to my stroke counts than I was before, even if I haven't been putting in as many yards. Today I had a lot of reps in :16 with 16 strokes, which seems pretty balanced to me.
  19. Distance day

    by , March 8th, 2014 at 04:44 PM (Alex's swim journal)
    WU (1000):

    400 EZ fr on 7:00
    4 x 100 IM on 2:00 (desc. 1:47-1:37)
    4 x 50 fr on 1:00 (:37-:40)
    1:00 rest

    MS (2000)

    --200 BK on 4:00 (3:24)
    --8 x 100 fr on 1:45 (1:29-1:30)
    Masters' minute
    --200 Fly on 4:00 (3:21)
    --8 x 100 fr on 1:45 (started at 1:33 after the 200 fly, then mostly 1:31-1:32, until the last couple of reps in 1:28-1:29)

    CD (200):

    200 EZ BK

    TOTAL: 3200 SCY/64 minutes

    Tomorrow: the weekly 80 x 25 sprint fest!
  20. Freestyle workout... allure of the 1650

    by , March 7th, 2014 at 10:02 PM (Alex's swim journal)
    I haven't done a strictly freestyle workout in a long time, and I only had a short time before I needed to get ready for work this morning, so I did a warm-up, hammered out a quick set of 100s and then a quick cool-down:

    2000 SCY/40 minutes

    400 EZ on 8:00 (100 free, 100 bk, 100 bk pull, 100 free)
    4 x 100 fr on 2:00 (desc 1:28 to 1:21)
    4 x 50 fr on 1:00 (:38-:40)
    4 x 25 fr on :30 (:18-:19)
    1:00 rest

    Main set:
    6 x 100 fr on 1:40 (1:25, 1:27, 1:26, 1:27, 1:26, 1:26)

    300 EZ (100 bk pull, 100 bk, 100 fr)

    I'm a long way way from being able to do the 20 x 100 on 1:40 set that I was doing last year before the 1650 at state, but my pace is also about 3-4 secs faster than it was then too. If I can keep adding 100s to the set, I could be at my goal pace for this set and the 1650 (1:25/100) in about 5 weeks... the problem is, of course, that our state meet is three weeks from this weekend.

    I don't know... if I add two reps to the set and do the set twice/week, that puts me at 1600 in race pace work after 2.5 weeks; five more workouts... hmm. Maybe I'll do the set MWF next week and see how I feel when I'm swimming 12 x 100 on 1:40 next Friday before I decide to scratch the 1650 altogether this season. I'm swimming my fly, bk, IM workouts on Sunday, Tuesday, Thursday, so maybe it will work.

    Am I crazy?
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