>> Monday, April 24, 2017
First, I tried something new. Someone named Audrey (who noted she was a year-round swimmer since age 8) commented on a post from last month where I talked about mixing up swim training. She made a good point. I thought I was mixing up my workouts by doing 100s, 200s, 500s, or ladders, but she said:
You need to do speedwork and endurance work (and tempo sets) if you want to improve. It looks to me like your ladders and 100/200 repeats are a lot of the latter and less of the former two. So for greater muscle confusion and progress, I would work on mixing in some speed with your endurance.
I've still been a LITTLE afraid to swim too fast/hard with my shoulder still not 100%. There's a workout that's all 50s (done in sets of 5 with different goals for each of the 5) that I used to really like, but I haven't felt "safe" to do that yet. She recommended this workout:
Do this set 3 times through:
4 x 50 descend, pick an interval with 10-15 seconds rest (I do 1:00)
5 x 100 free on 1:30-1:40 (an interval with 0-10 seconds rest)
2 x 75 back on 1:30
4 x 25 free sprint on :40
That would be a bit too far for me, so I did it twice (not 3 times). I did a 200 warm-up, then the 4x50 descend, then the 5x100s, but I skipped the 2x75 back because I can only do freestyle, and then I ended with the 4x25 sprint. Then I repeated it, and ended with a 200 cool down for a total of 2000. I'll do that again shortly.
Here are 3 more solid swims worth noting in the last few weeks:
- On the 11th, I did 7x200 with 20 sec rest. I wasn't trying (and didn't realize it at the time), but I had nearly a perfect descend with one of my fastest averages in a long time:
2:58, 2:55, 2:56, 2:55, 2:55, 2:54, and 2:50, for an average of 2:55.22/200 yards.
- On the 18th, I did a quick 3x500 swim at work between classes. Again, one of my fastest averages in a long time:
7:31, 7:24, and 7:22, for an average of 7:26.4/500 yards (or 1:29.3/100).
- On the 22nd, I did one of my faster ladder swims, although it felt horrible. (100, 200, 3, 4, 3, 2, 1, all with 20 sec rest.) As I was swimming it, I thought it was going to be a slower swim (my longer sets felt BRUTAL), but overall times came back faster than I thought:
1:27, 1:30 = 2:58.04
1:28, 1:29, 1:28 = 4:26.98
1:28, 1:31, 1:29, 1:26 = 5:57.02
1:27, 1:30, 1:28 = 4:26.80
1:26, 1:27 = 2:54.15
My swimming time was 23:32, which was the exact same as my PR version of this swim from 3 weeks before. (When I started swimming this workout once a month, I was between 24:00 - 24:15. Then I constantly got it sub-24. Now I've been at 23:32 twice. Nice.)
Back with a few final thoughts regarding the Cannon Falls Du this upcoming weekend shortly! I'm stupid excited to be racing again! (Although this swim progress won't help me at a du...)