Monday: Swim—3000 yards
I didn’t feel great when I woke up. I was tired and feeling a bit run-down for whatever reason. I even briefly considering skipping practice and went with the idea that I’d work hard but not beat myself up if I wasn’t swimming well. And it ended up being a lesson in not judging how a workout will feel by how you feel beforehand.
4 x 50 (distance per stroke)
10 x 100 @ 1:35
4 x 50 (distance per stroke)
8 x 75 (kick) @ 1:35
We finished our warm-up and the coach showed us our workout. The workout is generally the same for all lanes, with the interval being different depending on what the “speed” of your lane is. When I saw 1:35 for our lane, I almost nope’d out of there. I held 1:35 for five 100s a couple weeks ago, and it was rough. No way could I do ten. But the lane one below mine was only holding 1:45, and that’s relatively easy for me these days. I knew at least one of the women in my lane was around my speed and that if I failed to make the interval, she probably would too (which is kind of a jerk thing to think, but that affected my decision). So I stayed in the lane and decided to go for it. And I made it! I made the interval every time. By the end, I was holding just around 1:30 for each 100. I was pretty stoked that I nailed this workout. I knew I was close, but I thought it’d be another month or so of swimming 3-4 times a week before I’d get 10 x 100 @ 1:35.
I took a rest day. I was able to get some stuff done around the house and get to bed nice and early (before 9:00pm).
Wednesday: Swim—1750 yards + open turns
It was IM (individual medley) day at swim practice which means we did work on all four strokes. It was absolutely exhausting, but I know it was good for me.
200 reverse IM
200 IM kick
200 inverse IM
4 x 50 (kick, swim; IM order)
4 x 50 (closed fist; IM order)
6 x 125 IM (rotating fast 50)
For the 125s, we would do 25 of three strokes and 50 of one. We were supposed to swim the extended stroke fast. So we started with a fast (ha!) 50 of butterfly followed by 25 of each of the rest of the strokes. During the next 125, we extended the backstroke leg to 50 and swam 25 of each of the rest. You get the picture. It was hard. I was swimming with the faster of the two lanes I use when I usually choose to swim with the slower lane during workouts that aren’t focused on freestyle. So I was struggling to keep up. I was definitely bringing up the rear, but I never really got left behind, so I was pleased with my performance. At one point while swimming the butterfly, I actually thought, “This doesn’t feel completely horrible!” We did open turns at the end of practice, and it’s clear that I need more practice on that front, but I have no plans to race anything other than freestyle for a long time, so needing more practice isn’t a bad thing at this point.
Thursday: Run—10,000m (6.2 miles)
Track day! I decided to do a 5k predictor workout. So I turned to my trusty companion Google and started looking. I saw a few options, but the one I decided on was 4 x 1600. Simple and elegant. I had no idea how easy or difficult this workout would be, and I wasn’t even sure what pace I should be targeting. I decided to target a 6:59/mile pace which comes out to a 6:56 for each 1600.
4 x 1600 w/400m recovery (6:54.1, 6:55.2, 6:51.8, 6:53.3)
This workout was harder than I had hoped. I had hoped I would nail it and feel great the whole time and realize that all that time away from any tempo work hadn’t affected me negatively at all. Not quite. I hit all my paces, but I had to work for it. And while I currently have a large aerobic base and my baseline anaerobic speed, that area in the middle is not quite up to par with the other two. I’m still pleased with how the workout went. I hit my pace for each repetition even with the jogging recovery. I got faster instead of slower towards the end (and would have been able to run that last 1600 faster than I did if I hadn’t developed a nasty side stitch). I feel comfortable pegging my current 5k pace around 7:00/mile, which was the point of this workout anyway. I just wanted it to be epic and groundbreaking, and instead it was just a regular ol’ solid workout.
Friday: Swim—1750 yards + sharks and minnows
I did not want to go to the pool on Friday. I was tired and had stayed up too late the night before and was feeling lazy. But I dragged myself out of bed and went, mostly because I wanted to ask the coach about recommendations for warming up before a meet. It was “fun” Friday, so we played a game after a short workout.
6 x 50 (closed fist)
4 x 25 (underwater)
2 x 75 (kick, scull, swim)
20 x 25 @ :30
Sharks and minnows
The 25s felt hard, but I was swimming them almost as fast as I could. My time slowed down pretty significantly over the 20 reps. I started at 16ish seconds and my last ones were almost 20 seconds, but I think that’s to be expected when you are swimming so many fast intervals in a row. Then we played sharks and minnows which was fun, but eh. I wasn’t too into it (see above reasons for not wanting to get out of bed in the first place). But once I got to work and drank my daily cup of coffee, I was feeling a little better.
Saturday: Swim meet (650 yards)
I had my first swim meet! I’ll save the recap for a later post, but it went well. I warmed up by swimming 300 yards and then doing two 100 yard builds. I also did a couple starts. I raced the 50 yard freestyle and the 100 yard freestyle for a total of 650 yards.
Sunday: Run—7 miles (1:01:56)
This was my longest run (by a long shot) since my Ironman. It’s strange… while I returned to swimming and cycling with no trouble after my race, running has taken a little longer. I didn’t feel awesome on this run, partly because my calves were still a little sore from speedwork and probably partly because I haven’t been running much. I’ve enjoyed the speedwork I’ve done lately, but I haven’t really wanted to do any tempo runs or longer runs. Obviously, this doesn’t bode well for focusing on the 5k this fall, but I’m still in the “do what I feel like day-by-day” stage of post-Ironman life. After my 5k next week, I’m going to start finalizing my off-season “plan.” And, whatever my focuses end up being, finalizing my off-season plans will likely mean biting the bullet and adding some more running into my schedule.