Weekly Recap (9/19-9/25)

Monday: Swim—2450 yards
I stayed up fairly late on Sunday (impromptu movie date, which is always fun!), so I wasn’t really happy about getting up early to go swimming.  Once I went, though, I ended up having a good time.  We did a lot of kicking which is one of the weak parts of my stroke.  So while it was a tough workout, I know it was the kind of workout I need to do more often.
300 swim
200 kick
100 pull
5 x 50 (catch up)
4 x 50 (closed fist)
Whistle kicks (250 yards)
200 build
Whistle kicks (250 yards)
200 easy
4 x 100 (kick)
100 easy
The last 100s of kicking were hard, and they left my legs burning.  However, I felt good about how my kick is progressing.  One woman that I swim with used to have a much faster kick than I do.  Now she just has a somewhat faster kick than I do.  Progress!

Tuesday: Run—6.5 miles (54:59); Strength—15 minutes
I went on my run in the morning from my office.  I felt better than I did Sunday, and the run was actually almost pleasant.  The route that I run from my office is actually remarkably scenic.  It takes me by a river and onto some country roads.  So it was nice to get out there again and be all alone with my thoughts.  I actually managed to run under an 8:30/mile pace on a run that was longer than a couple miles for the first time in who-knows-how-long.  I also hopped back on the preventative strength training wagon.  During lunch, I did a short 15 minute session.  I need to get back into the habit of strengthening my hips and glutes so I can avoid future injuries as much as possible.

Wednesday: Swim—2600 yards
On Wednesday, we typically focus on a single stroke.  Today, much to my elation, that stroke was freestyle.  Because the focus of this workout was on form, we did more drills than usual.
300 swim
200 kick
100 pull
4 x 50 (kick, swim)
4 x 50 (closed fist)
200 easy
3 x 50 (10-kick barrel roll)
3 x 50 (10-kick barrel roll, ¾ catchup)
3 x 50 (catchup)
3 x 50 (¾ catchup)
3 x 100 (build and descend)
100 easy
2 x 100 (build and descend)
100 easy
100 fast (1:15)
I noticed a slightly different metric of progress during this workout.  I am so much better at meting out effort than I was when I first started swimming with Masters.  For the build and descend sets, we were supposed to build speed throughout each 100 and swim each full 100 of the set faster than the last one.  In the past, I would have felt totally blind starting a set like that, with no idea where my starting effort level needed to be.  However, I felt much more comfortable approaching the set on Wednesday.  And I did manage to both speed up throughout each interval and get faster overall for each 100.

Thursday: Swim—3000 yards
It was a distance day at Masters.  I got some good feedback on my stroke early on (my hand is misplaced during my midpull), so I spent the practice concentrating on that particular aspect of my stroke.
500 swim
300 kick
4 x 50 (distance per stroke)
200 (catch and midpull)
250 (breathe every third stroke)
300 (6-beat kick)
250 (breathe every third stroke)
200 (catch and midpull)
100 easy
500 negative split (3:50, 3:30)
200 easy
This workout didn’t look too hard up on the whiteboard, but it ended up being a tough one.  I swam hard, so by the time I was coming back down the ladder, I was really fatigued.  I took a decent break before I did the 500 at the end.  As usual, I wasn’t sure quite how fast to start out.  So I took a guess.  I ended up starting a little too slow.  Ideally, the negative splits would have been closer to each other (say, 3:40 and 3:35).  But I still felt really good about the workout.  I made an adjustment to my stroke that should have me swimming faster in a few weeks.  I really pushed myself.  And I am getting better at judging my pace.

Friday: Rest
I took a rest day because of my race the next day.  I enjoyed the rest, but I did notice I was bouncing off the walls at work.  Usually, I go for a walk during lunch, but I couldn’t do that either because of the rain, so I suspect that was part of it.

Saturday: Run—5k (22:30)
I ran the Paul Moore Foundation 5k on Saturday.  Despite the cold, rainy weather before the race, it went fairly well.  I’m not sure my time reflects where my fitness is currently (more to come in the race report), and I’m somewhat interested in signing up for another race with a larger field to see what I can do.

othertrees

Sunday: REST
I had planned on exercising, but I woke up and didn’t really want to.  So I didn’t.  I’m really enjoying that aspect of recovery—guilt-free skipped workouts.  The off-season rules!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s