February 26th - "Test Set"

800 w.u - 4X (100 swim/50 kick/50 IMO) - 800

2 X 100s - 50 scull / 50 build to EN3 - 200

2 X 125 - 25 clenched fists / 25 claw / 50 build to EN3 - 250

8 X 25s - cycle 4 - 200

1 X 100 EZ  - 100

Set 1 - Get HR and time with every repeat

7 X 150s EN1 to SP2 (Max HR) on 4 minutes

1 - EN1, 2 - EN1, 3 - EN2, 4 - EN3, 5 - EN3/SP1, 6 - SP1/SP2, 7 - SP2

1 X 150 EZ EN1

Set 2 - 600 fly drills

Set 3 - 3 X 200s pull EN1

200 WD

Total - 4150 meters

Wasn't sure how I'd feel tonight, so I had Ryan go first on the test set.  I've been preferring to go second more, even though I swim faster than Ryan, just for a change.  I make sure to leave 10 seconds or more back though, so I don't catch him, or get any draft.  Here were my results:

1 - 2:07 - HR 120

2 - 1:57 - HR 130

3 - 1:53 - HR 140

4 - 1:49 - HR 160

5 - 1:47 - HR 170

6 - 1:45 - HR 180

7 - 1:42 - HR 190

I actually don't remember the exact HRs, but maybe Brent the coach has them.  But they were in the range needed.  I think the times were about that, but since I'm writing this recap 2 weeks later, I don't recall everything.

But end result, VERY happy with these meters swims.  The final 150 rolls into around a 2:16 200 free, which I am stoked about! Good times!       

January 31st, 2013 - Reverted to Backstroke

Meters: 
W/U
600 - Alt 100 free/100 IM (K,D,S)
8 X 75s - odds - 25 SK / 25 Scull F2M / 25 Scull M2F; evens - 25 Fist/25 Claw/ 25 OK
12 X 25s - Cycle 4
100 Recovery

Set 1
6 X 75s - EN2 - Get HR at #6 on 1:10
1 X 100 Recovery

Set 2
1 X 300 - EN1 - 4:35
1 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1 
2 X 200 - EN1 - 3:05
2 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1 
3 X 100 - EN1 - 1:35
3 X 100 - 25 sidekick/25 6 kicks switch/50 back swim EN1 

300 pull

Total -  4,050 meters

Workout started off not too promising.  My free during WU felt very slopping and heavy.  I felt tired, but knew I just wanted to last through workout.  That in itself would be at least something, instead of giving up.  Then I thought maybe deciding to do backstroke  would help.  Coach Erin agreed, stating I should do back for Set 1, and if I'm feeling good, to continue on with it.  Sure enough, it was what I needed.  Set 1 I was going 1:00s for the 75s, which is a 1:20 base 100 pace.  I focused on grabbing more water on each pull.  Then after committing to Set 2 in backstroke, I realized I would need to be consistent, in order to make the intervals for a 1:30 pace.  In addition, since the "noodles" were out, it helped me focus on my walls and not pop right back up.  For the 300, I came in at 4:15, which is 1:25 pace. Then 200s were 2:48, which dropped down to a 1:24 pace.  For the final three 100s, I went 1:23 for both #1 and #2.  For #3, I tried to add more emphasis on my core and rotate, but still give the same amount of effort.  It resulted in a drop to 1:21, which is great, with not too much effort (of course some, but not too much).  I will need to try and focus on that more and see if I can continue to control the effort and keep the rhythm going, keep the strong pulls, and now continue to work core/rotation/hips.

Workout was cut short for a team bonding experience at EJ's, which was fun, but I had to spin in the morning and needed to leave by 9:30.

Overall Rating - Started out mediocre, turned into a great night.