We had a "guest coach" this morning, finally returning from months away at various training camps and races, our assistant coach, Tereza. Of course, Tereza is the newly crowned IMUSA champ, after destroying the field in Lake Placid. And I guess this morning we got a little taste of what it takes to be the first pro out of the water, male or female.
What it takes is a set that doesn't look that bad, but is. Repeated over and over. Until it's worse. It honestly seemed simple, some sprints to get the blood flowing, a "moderate" 200, and an easy pull set. The design is to simulate somewhat the start of a race, with that initial shot to get in a pack, then a hard block to stay in, and then you can cruise. Since I'm now in my new lane, the moderate effort was a bit closer to "hard" that first pass through. After our second set of sprints, we were informed that expectations are that the times should go down for the 200 repeats, and when the champ says times go down, you but the effort in to get them down, even if "moderate" is thrown out the window. I tried to ease back the sprints a little, but competitive nature still made them 95-98%, which didn't save me much. I did descend through three 200s, but the last one I was spent. In the third attempt I employed the strategy of not swimming hard, but swimming well, and it worked for my fastest time. When I tried it again, I was on fumes and the time reflected it.
Swim: w/u - 200 ez free, 2x100 ez pull, 4x50 as 25 drill/25 free
4x(4x25 sprint on 40"
200 moderate free, 20" (3:16, 3:12, 3:10, 3:21)
200 ez pull)
c/d - 200 ez non-free, 100 ez pull
Total: 2900m
Run: 2.5 miles, ez
I was supposed to run 4 miles after work, but I tweaked something in my calf on Sunday that just hasn't cleared up entirely. I could run through it, but I'd rather let it heal and hit my hard run tomorrow at 95-100% than it still bugging me and at 80-90%. So instead I laid on the couch and ate Oreos. Life is hard.
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