Friday, September 3, 2010
Master's Swim at 3 weeks.
Late last week we did a 200 yard time trial at all out pace. I came in huffing and puffing at 2:44. This time would be used to set the paces for all future swims. I have done this in running and believe in the philosophy. However, in swimming I have always been a one speed pony. If I wanted to swim faster I just swam my normal rate and picked it up for the last lap or two – no matter the distance. I am starting to learn my paces.
Today was a ladder at the white level. Coach Steve said that he uses 4 levels – white, pink, red and purple. Those colors correlate to the color of your face when you finish the set. Today was at the lower white intensity. Still, with the accumulating fatigue it got very challenging.
The ladder consisted of the following (x2) with 15 seconds recovery:
4 x 50 on 0:45
3 x 100 on 1:39
2 x 150 on 2:44
1 x 200 on 3:20
The first round through was not too bad. But by the time I got to the 150’s the second time around my back was burning. I took that as a positive sign that I was swimming better.
Once we knocked out those 1800 yards we had a little more time. The next sets consisted of 10 x 50 on 40.6 (yeah point 6) on 60 (15 seconds rest). I was able to maintain for about 3 reps and then my stroke count started to climb. My time started to climb. Coach Steve noticed this and gave me another 15 seconds recovery on the set. It still very is demanding.
That was the best swim workout that I have had this year. I am loving the Adult Swim.