Thursday's workout, or, I loves me some lactic acid!
Hooray for middle distance day!
Having been given the stamp of approval for the events I want to swim in next month's meet, I was given the choice to do a middle-distance freestyle workout or an IM/breaststroke workout. Since it's been a long time since I've done any freestyle middle distance, I went with that. Started out with:
300 free warm-up with paddles
100 breast kick
4x50 free on 1:00
The main set consisted of a 500, 400, 300, 200, 100 ladder where your per-100 pace was supposed to increase on each rung. We got a 200 easy free in between each.
500 free -- swum in 6:22 at a 1:16+ per 100 pace
400 free -- swum in 5:03 at a 1:15+ per 100 pace
300 free -- swum in 3:42 at a 1:14 per 100 pace
200 free -- swum in 2:24 at a 1:12 per 100 pace
100 free -- swum in 1:06
Woohoo, I was successful! It was a really fun workout, though I would be interested to swim it again. I'm trying to get re-used to swimming sets fast enough so that I have consistent lactic acid pain, which is really important come competetition time. I didn't really feel much until the 300, which tells me that I could have swum the 500 and 400 faster, which would have made the last 600 yards really interesting. But we had a lot of rest and there was a HUGE difference between my 200 and 100 paces, which tells me I just need to toughen up start swimming faster.
I stayed in the pool later again today, though I certainly couldn't say that I hadn't gotten a good workout with the rest of the team.
4x200 breast with 15 sec rest, repeating about 3:15
1x100 breast kick, during which my adductors went out on me. No more whip kicks today.
4x50 breast pull with buoy and paddles, 15 sec rest
2x500 free with 45 sec rest, did the first one in about 6:15 and the second in about 6:25.
2x100 dolphin kick
1x100 cool-down
I've ommited some yardage from the main workout, so the math may not add up but I did 5350 yards today. That's the most yardage I've done in a single workout in many a year. Let me tell you, I ate the hell out of some food when I got back.
Alas, no more swimming for me until Monday, but I'll get to go to four practices next week!