Wednesday, April 18, 2012

Taper day 1

Not unexpectedly I did not feel great in the water today.  I swam with Steve, David, Trish, Anthony, and Tom.  James coached.

500 swim, 200 kick, 200 pull
4 x 25 fly @ :40, 4 x 50 back/free @ 1:10, 1 x 100 easy
5 x 100 @ 1:45, held 1:10, HR = 138; felt reasonably smooth, but I had to push these a bit to hold that pace
1 x 500 pull, no paddles, swam this easy
8 x 25 @ :45, odds smooth, evens fast; hit :13s on the last two fast ones and felt fairly smooth
4 x 150 @ 2:30, 100 @ 1000 race pace (1:10)/50 easy, HR = 132
300 easy

3400 yards

Plan to taper as I did last summer before Zones--3000 yards/day this week, a mix of easy aerobic swimming and race pace sets with adequate rest, then 2500 Saturday and Sunday, dropping to 2000 Monday and Tuesday and 1500 on Wednesday (which will basically consist of a meet warm up).  If this taper is at all like my last one, I will likely not feel good in the water before Monday. 

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