After missing Wednesday's swim (did you notice the lack of update?), it was back in the pool this morning. And what a morning in the pool. After a nice warm-up, it was another one-line workout on the big board: 1x2000m. A little longer than a half-IM swim. We did this last year, usually as a pull workout, but today was all freestyle, no aids. And not to brag, even though this is my blog so I get to brag, I turned in a pretty good day.
I remember last year we did a couple of 750m time trials, and I wasn't able to crack 15 minutes either try. I got close, but nope. This morning I hit 750m at ~14:30, with energy to spare. There were definitely some pacing issues for some folks, since I got passed early, but got them back before the end of the day. I was in the draft for maybe 600m or so of the set, I didn't think I had the gas to make the pass, but every time I slowed down and left a gap, I caught back up within a few lengths. With about 400m to go, I started making a couple passes to finish with a strong effort. I finished up the 20 laps of the pool at 38:10 (1:54.5/100m). For no pull buoy, no wetsuit, I can't complain about that.
We ended the day with some pace work, and drills, then bid goodbye to the assistant coach, who's off to the Philippines to train as part of Team TBB, the same squad that developed Chrissy Wellington. Watch out for Tereza this coming season.
Swim: w/u - 200m free, 4x25 drill/25 free, 20", 2x100 pull
1x2000 free (38:10)
100 free, predicted pace (Predicted: 1:55, actual: 1:54)
4x50 free on 1:10
4x50 pull on 1:10
4x50 drill on 1:30 (3 stroke - 6 kick or one-arm)
c/d - 100 non-free
Total: 3400m
Weights:
Chaosbringer - 2x4/48
Deadlift - 3x12,12,14/175
Cross-arm Situp - 3x6,6,7
Chins - 3x8,8,6 (huge fail!)
Reverse flye/Lateral raise - 3x8,8,7/15
Reverse curl - 2x10,9/43
Diamond pushup - 2x8,8/20
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