Monday, April 1, 2013

Monday April 1, 2103

I am in the middle of my taper and am still looking for "easy speed."  The general rule is to trust your training and err on the side of more rest, which is my plan for the rest of the week.  Here are the last three workouts, including today's:

Saturday March 30 (long course)--

Warm up:
400 swim/200 IM drill/400 pull
Main set:
4 x 50 @ 1:15--missed these because I was answering a page
1 x 700 as 200 IM, perfect technique/100 free easy/50 kick
4 x 50 @ 1:15, #1 as 25 easy/25 fast, #2 as easy. #3 as 25 easy/25 fast, #4 as fast @ 200 race pace; I averaged :38 on the first three (800 race pace) and went :34 on the last one
1 x 700, same as before
4 x 50 @ 1:15, 800 race pace (I added this because I missed the first set of 50s); held :38 comfortably with an HR of 120-130

2800 meters

Swam on Sunday on my own at Life Time in the indoor 25 meter pool--

Warm up:
500 swim, 400 pull, 300 as 3 x 100 @ 2:00 descending from 1:21 to 1:19, 200 pull, 100 easy
Main set:
10 x 50 @ 1:00, 800 race pace, held :38
300 easy

2300 meters

This morning I swam in the main pool at UT with Joe, Kristy, and Sloan.  I didn't sleep well last night, which probably had something to do with being paged intermittently.

Warm up:
2 x (150 swim/100 IM drill/150 pull/100 kick)
Main set:
2 x (300/200/100/4 x 25 @ :40/100 easy), :20 rest after the 300 and the 200; in round one the ladder was to be swum at 1650/1000/500 race pace, respectively, and in round two it was to be swum at 1000/500/200 race pace, respectively.  Felt a bit tight and actually took :40 rest instead of :20 which still didn't seem like enough.  Went 3:39/2:22/1:10 on round one and 3:33/2:19/1:06 on round two.  No easy speed there, although the second 300 felt OK and was close to 1000 race pace. 
4 x 50 @ 1:00, 1000 race pace; I added this at the end and held :33-:34

2800

I will be limiting myself to 2000 or less the rest of the week. 

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