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.