Wednesday, November 9, 2011

19:19

Finally back in the water after a bout of bronchitis that lingered for several days, effectively ending my scm season.  I had planned to swim at Palo Alto in December but have now decided to focus instead on Nationals in the spring.  I will be training for the 1650 and have set a goal of 19:19 which translates to a 1:10 pace.  My Masters PB is a 19:55.13 (wearing a full body Blue Seventy) in February of 2010; however, my lcm 800 free last summer was :09 below a 20:00 pace for the 1500, which converts to a 19:18.  I will continue to lift weights twice weekly but with an emphasis on maintaining rather than adding signficant strength, as recommended by Maglischo in his chapter on training distance swimmers in Swimming Fastest.  I also plan to eliminate most if not all of the IM sets, using this time to swim recovery (aerobic/En1) freestyle instead.  Here was Tuesday's workout:

1000 swim
1 x 400 swim, strong/easy by 50
4 x 100 @ 1:40, averaged 1:16 (En2)
1 x 300 swim, strong/easy by 75
4 x 50 @ 1:00
1 x 200 kick
1 x 100 strong
4 x 25 easy

This morning I swam at Nitro with David, Steve, Anthony, Zach, and Tom.  James coached.  I decided not to lift weights last night and I was glad that I hadn't.  I am trying to be patient this week rather than risk injury after a week out of the water.

400 swim
4 x 200 @ 2:45, averaged 2:31 (En2), felt pretty smooth
16 x 25 @ :20
Main set, with an emphasis on sprinting:
4 x 100 @ 1:45, 25 fast/75 easy, 35 fast, 65 easy, 100 fast; went 1:12, 1:11, 1:10, 1:05
1 x 50 easy
4 x 75 @ 1:20, 75 easy, 25 fast/50 easy, 50 fast/25 easy, 75 fast
1 x 50 easy
4 x 50 @ 1:00, 50 easy, 8 strokes fast then easy, 10 strokes fast then easy, 50 fast, went :30
1 x 50 easy
4 x 25 @ :40, similar to the 50s
200 easy

1 comment:

  1. I heard Craig dares Zack to swim with us a Barton Springs this weekend.

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