Warmup (400m): 100 swim, 100 kick, 100 pull, 100 swim
Aerobic (1800m)*: 3x [2x200m free 3/5/7/9 on 3:50, 2x25m choice FAST {free, back, back} on :30, 100m choice kick FAST {mostly free, some dolphin and whip} with :10 rest, 2x25m free FAST on :25].
Anaerobic threshold (700m): 4x [25m MAX :15 rest, 50m MAX :30 rest, 100m MAX :30 rest] in IM order, same stroke each rep through.
Warmdown (600m): [100m back pull, 100m back, 100m free pull, 100m kick (back/ free)] moderate, 200m free easy.
===3500m
*I made my pace times, and changed 3/5/7/9 on each 25 (so, twice through the sequence on each 200). I never actually made it to 9 strokes per breath--8 was the best I could manage. Blame it on the headcold? I dunno. But it was hard.
I felt a little underprepared last night. I guess I didn't really think through the workout before I got in the water, so wasn't prepared for how intense the times were going to be. Reading this one line-by-line, which is what I did last night, just didn't cut it. I do better when I'm more prepared and take some time to think it through first. Everything about it seemed difficult (FAST!!. . . MAX!!), although Helen helped me out tons by swimming the aerobic set with me side-by-side. My fast free felt pretty good--swims (the short free) that I haven't felt great about in the past. My 100 free fast, after a tough workout, was around 1:35.
Of course I did the core yesterday too, after a walk with Mike and Bruno. I tried to teach the core set to Mike. . . not so good. But good to see that now he knows how hard it is!
Then I came home to friends and turkey dinner. Yay! No photos last night--not even of the 24.75 pound turkey, or Mike's fantastic Italian pumpkin roast. But here's my favourite thanksgiving photo--a shot of the ingredients I used in a soup for my sister-in-law's birthday last year.
3 comments:
Wow! I am stoked you were able to pace your 200's so well! That is quite the accomplishment even from a couple months ago!
Definitely "keep your eye" *heehee* on whether there is a correlation between the types of workouts that cause these migraines. At first glance, it doesn't appear these two are related. The first one was during an anerobic, max effort set. Were you working at a similar intensity this evening or was it an aerobic level of intensity?
Otherwise, you could always enjoy the disco experience --stay home, enjoy the show!
Sorry, the first comment was meant for Thursdays entry.
Love Love Love the thanksgiving soup photo!
As far as feeling unprepared, I can totally relate. I personally NEED to have a really good grasp of a workout before getting to the pool. I get much more out of those workouts I am prepped for.
Are you able to make the Friday session or are you all swum out for this week? Have you thought about the events you want to do for the Penguins Meet? Let me know if there is anything I can do.
thanks Julie. . .
About the eye: I think if it was anaerobic-triggered, it should have happened last night. Tonight, just by feel, I think there was some anaerobic too, though. Weird. I'll watch it.
Yes, I can make it tomorrow--I'm looking forward to it! Next Wednesday will be great for me too. We'll have to talk about the Penguin meet. . . I'm still thinking about what would be best!
BTW: this year's meet list is up now. Go here: http://www.albertamasters.ca/masters_schedule/masters_meets.html
Post a Comment