swimmingMoose

2-3-05: Thursday

Big workout today - 2000 yards. I think I'm going to add 500 yards to my week total and try to extend my distance gradually up to 6000 yards a week, since my focus this week has been to swim longer distance.

I started with a 500 free swim and it took me about 300 before I got loose. I didn't workout this morning, so this was my first workout of the day. After that I did 200 yards of sprints to try working on my fast swimming. I don't really have a sprint or even a moderate speed since I've mostly swum drills to date. I averaged 40-45 seconds per 50, which is a bit faster than my usual 50 seconds per 50. I followed this with 200 of my normal drills - it wasn't a drill day.

Next I did 2 x 250 free and felt like I was running out of gas after the first 100 yards, but kept at it through the entire distance. Counting strokes helps to concentrate the mind and I found I was doing about 18 spl. I timed the second 250 at 4:30 which works out to 55.5 yards per minute which provides a good benchmark to improve against. I set out to do a 500 but psyched mysef out and did the 250s instead.

Next I did 6 x 100 free @ :60 and concentrated on my spls during the last two laps. These were very smooth and I hit 15/16 on my last 50. I can swim 100's all days - it's the bigger distances that I need to work up to.

Next workout more of the same with a focus on moderate distance and short speed. We need to do a 1750 to hit 5500 yards for the week.

posted by Philip Werner @ 5:11 PM