Tuesday, May 28, 2013

Tuesday May 28, 2013

I am well into a more  intense training cycle now in preparation for Mission Viejo in August.  This morning I swam at UT in the main pool, which was set up long course as it will be for the next few months.  I shared a lane with Larry, Sharon, Rob, David, and Sally.  Whitney coached.  This was IM day, which means long course 50 meter fly repeats.  I led the lane for most of the workout. 

Warm up:
3 x (200 free/100 reverse IM)
Main set:
4 x 50 fly @ 1:05; swam full stroke fly throughout the entire set and did not experience any shoulder discomfort (but my right tricep is a bit sore, likely due to a microtear which I noticed when I dove in for warm up)
1 x 400 @ 70%
4 x 100 fly/back @ 2:00
1 x 400 @ 80%, went 5:45
4 x 150 fly/back/breast @ 3:00
1 X 400 @ 90%, went 5:44
4 x 200 IM @ 4:00
1 x 400 @ 100%, went 5:35 (2:45/2:50), a solid time considering this was at the end of a tough practice
100 easy

4600 meters (800 meters fly)

To recap the weekend, here was Saturday's workout:

Warm up:
6 x 150
Main set:
8 x 100 @ 1:35
1:00 rest
6 x 100 @ 1:30
1:00 rest
4 x 100 @ 1:25
200 easy
4 x 100 @ 1:30
:30 rest
3 x 100 @ 1:25
:30 rest
2 x 100 @ 1:20, made them
100 easy
4 x 300 @ 4:45, 1 & 2 pull, 3& 4 swim with fins
100 easy

On Sunday I swam at Deep Eddy with Katy and Sally, both experienced open water swimmers.  The water temperature was around 68 degrees.  We swam a total of 4500 yards; the main set was a ladder (100/200/300/400/400/300/200/100) on a 1:30 base which was more difficult than it sounds due to the cold and the length of the pool (33 yards).  I managed a 1:20 pace and trailed Katy for most of the set.

Yesterday I swam at UT in the main pool with Larry, Kristy, Andrea, Sharon, Katy, and Chris.  Whitney coached.

Warm up:
500 swim/400 pull/300 kick/200 IM/100 with eight breaths
Main set:
20 x 50, 1-9 @ :45, 10 easy. 11-19 @ :45, 20 easy
800 IM as 50 kick/100 drill/50 swim
10 x 100, 1-4 @ 1:25, 5 easy, 6-9 @ 1:25, 10 easy; pulled the first five, swam the last five and held under 1:20 on the fast ones
400 IM as 50 easy/50 strong
100 easy

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