Interesting swim this morning, alternating between very fast and very slow. After warm-up, we did sprints as a group, all together, since not many people showed up today. After each set of sprints, we were to do 500 yards easy, or keep swimming until the fast lane finishes their 500, to do more sprints again as a group. I think I got 450 yards during each easy stretch, but it may have only been 400. I'll give myself the benefit of the doubt. In general things felt pretty good, but without any timed sets, it's hard to say. I know I was fighting by the end of the last set of sprints, since I couldn't really hold my line, and was bouncing off the lane line and the swimmer beside me. I guess simulating a race start can be useful, too.
Swim: w/u - 200 yds each free, non-free, pull
100 ez free, get stroke count
4x25 sprint on 1'
450 ez free, try to keep count from above
4x25 sprint on 1'
450 ez pull
4x25 sprint on 1'
500 ez free
c/d - 100 ez non-free
Total: 2500 yds
I love pace switching. When I'm stuck swimming in a 25m pool, I stave off boredom on long swims by doing something like this:
ReplyDelete500m warmup
15-20x (depending on time) 75m endurance pace, 25m BALLS OUT.
500m cooldown
The BALLS OUT 25m ensures that the next 75m pass by incredibly quickly as you are 100% focused on "not dying".