December 2008 Archives

One of my favorite distance sets is to increase your distances to a max and then work your way back down. It kind of looks like this:

Last night, I did this set, working the 300s & 500s hard, and maintaining a steady, moderate effort on the 400s & 600, while warming up and cooling down the 200s, respectively. Nothing too earth shattering, but I did like the results of the two 500s. With one week left before the Alumni meet and my annual swimming of the 500 against the JV, I was psyched to see some OK times. Because of the mountain, I didn't go my hardest, but I did concentrate on form and kicking. That lead to two 6:08s, which is just over 1:13 per 100. And then on the second 300, I went a 3:35, slightly slower than my T-pace average of 3:32, but again, I wasn't going all out and it was after 3000 other yards. This means I should hopefully be able to go under 5:40 next week, which is the main goal.

In other disciplines, Coach Will Smith has been keeping the bike training lively with all sorts of intervals, big gears, high rpms (120!), and long, grind it out type rides. I've been working my way through season 2 of The Wire for the shorter rides and look towards other action movies for longer rides. This weekend it's Hancock. I'm totally getting my money's worth in Netflix.

Running has been easier, but that's on purpose. The first few runs after the marathon were quite surprisingly grueling. Yet another reminder at just how tough a marathon is. So we started slow and short to get used to running again. I've worked myself up back to where I think I need to be. In fact, just this past Sunday, I covered 8.2 miles in 1:09. The best part is that my perceived level of effort matches years past, but the actually pace is faster. I owe all of that to the marathon training.

I should be getting my next training plan from Coach Will any day now, which will start my formal training for Ironman New Orleans 70.3. I can't wait to see what type of pain he has in store. Bring it!

This morning I did a bunch of broken swims. A broken swim is usually on fast swims where rest is provided within the given distance in order to maintain a higher effort. There's no getting around it; these sets hurt. But they're a necessary evil so I swim them anyway. Here's what I came up with:

• Warm up. Be sure to include some kicking as you will use your legs extensively to swim fast.
• 6 x 100 FAST, broken like this: 50 - rest 10 sec - 25 - 5 sec - 25. I rested for about 1:15 between each one.
• 6 x 50 DiSP for recovery
• 6 x 75 FAST, broken like this: 50 - rest 10 sec - 25
• 4 x 50 DiSP recovery
• 6 x50 broken like this: 25 - 5 s - 25
• Warm down

Feel free to drop the six repetitions to a number that more closely matches your fitness level/swimming strength.

Unfortunately, I didn't have the time to get to the broken 50s. I would've like to get through it all, but alas one must work to be able to pay to have fun like this. I'll come back to it in a couple of weeks.