Wednesday, August 10, 2011

Miles to go...

So I have decided to swim the mile at short course Nationals in Greensboro.  My best is a 19:55, but I believe that I can go 19:20, holding a 1:10 pace, which should be good enough to medal (but probably not fast enough to make top ten in my current age group).  In the pool I plan to focus on race pace 100s, and at Barton Springs I will continue to build endurance through the winter months.  One of the sets I will use as a benchmark will be 20-25 x 100 @ 1:20 holding 1:10s, another will be 10-15 x 100 @ 1:15 holding 1:10s.  On longer repeats I will try to descend to 1650 race pace.  I plan to continue lifting twice weekly. 

I missed yesterday morning's practice at Nitro when I was called to the hospital at 4:45, so I swam yesterday afternoon at Life Time in the indoor 25 meter pool. 

800 warm up
Main set, no additional rest:
18 x 100, 1-3 @ 1:35, 4-6 @ 1:30, 7-9 @ 1:25, 10-12 @ 1:30, 13-15 @ 1:35, 16-18 @ 1:30; held 1:19s
200 easy

I felt as though I could have done another 3 x 100 @ 1:25; overall this was a very good set and one which I will build upon this year. 

Swam this morning at Nitro with Anthony, Tom, and Zach.  James coached. 

400 swim/400 pull
Main set:
4 x (4 x 100), 50-100 easy after each round; round 1 @ 1:35, round 2 @ 1:30, round 3 @ 1:25, round 4 @ 1:20.  Averaged 1:19-1:20 on  the first three rounds.  I made two on 1:20 in round 4, then swam the last two on 1:25 (averaging 1:23), finishing at 5:28 for the 400.
16 x 50 @ 1:00, 3 fast/1 easy, averaged :37s
200 easy

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