I swam the most this week that I ever have in one week. No wonder I always smell chlorine wherever I go. Good thing chlorine has a... er... bearable smell. But back to the yardage... it was a lot. Some days I felt really good, some days I felt like a sponge. But even when I felt spongy, I was able to put in some good times. That has me getting pretty confident about my swimming! I finally feel like I'm back in good bike shape after a couple weeks of drill rides and zone 2 rides. Now I can finally get to work on starting to get some speed back, or at least establish a good tempo pace. I also got in 35 miles running, which isn't bad. I'm excited to just run easy. I've had enough of fast running for a while.
Saturday, Nov. 27 - Sunday, Dec. 5 (9 swims, 5 rides, 4 runs)
SWIMMING: 27,946 yards
Saturday -- Endurance swim @ Wilson w/ Dirk. 50m pool. Main set of 2x400, 3x300, 3x200, 3x100 (neg. split first two, pull third), 4046y total. This was really tough and I was tired going into it. Paces were around 1:27/100m, which is pretty decent for me. Dirk was stronger on this day though.
Sunday -- @ GISC w/ Lucas McCollum and Michelle. Main set of 5x200 (on 3:00, 1:20/100y pace), 1x300 neg. split, 5x100 (on 1:30, 1:15/100y pace), 16x25 (on :30, 1:00/100y pace!), 3200y total. This was one of my best practices. Splitting the lane with Lucas helped. Fast triathlete, that I was able to keep up with him means he's either out of shape or I am really improving!
Monday -- CUBU Masters @ Prep w/ Dirk. Main set of 2x(2x300, 2x100, 2x50, 2x25, 1:20/100y pace), 6x75 kick (easy-fast-easy), 5x100 (on 1:40), 2x100 (on 1:30), 4000y total. I felt pretty bad in this swim. Went out too fast in the first part of the set and paid for it!
Tuesday -- Solo @ GISC. Main set of 3x(200 pull, 3x50 descend), 1x800(odds easy, evens build, finished just under 11:30), 3500y total. Did this during lunch break. Felt better than Monday, but I took it easy for half of the workout. The 800 was pleasantly comfortable and fast, for half of it being easy.
Wednesday -- Solo @ GISC. Main set of 8x400 pull, 3200y total. Simple! I just wanted to FLUSH OUT THE JUNK!
Thursday -- Solo @ GISC. Main set of 12x50 (dist./stroke odds, build evens), 5x(150, 100, 50, 1:20/100y pace), 4000y total. Another solo swim... thanks to a fanged deer that nearly killed Michelle. Swimming alone is tough but I did fine the past 3 days. Felt good!
Friday -- Force swim @ GISC w/ a scabby Michelle. Main set of 2x300 pull, 6x50 fast, 2x300 pull, 6x50 fast, 2x300 pull, 3600y total. The fast 50s were around 1:12/100y pace for each. Good to have Michelle back.
Saturday -- Snapple clinic @ W&L pool. Mainly drills, around 1200y total. Later in PM, swam @ GISC, 5x300 pull to get some yards in, 2700y on the day. I learned a few important but easily applicable improvements from Chip Berry, who had the fastest swim split at Nation's a couple years ago.
Sunday -- Muscular endurance @ GISC w/ Lucas and Michelle. Main set of 6x100 (:20 RI, 1:15/100y pace), 6x75 (:20 RI, 1:13/100y pace), 6x50 (: 20 RI, 1:10/100y pace), 6x25 (:20 RI, 1:00/100y pace), 3200y total. This was an AWESOME swim! Splitting the lane with Lucas again helped. We were able to really pick up the pace in each interval. 1:15 felt really good... felt tempo-like!
BIKING: ~100 miles total
Saturday -- Hilly 22.5 mile ride w/ Dirk on his Beach Drive hill loop. It was very cold and windy, and was pretty darn tired from ILT the day before and the swim at Wilson prior to this. Averaged 190 watts.
Monday -- ILT on the trainer, 9 minutes on each leg. Day off on from cycling on Sunday helped, I felt better.
Wednesday -- 15-mile zone 2 ride on the trainer. Felt average. 166 watt average.
Friday -- 15-mile zone 2 ride on the trainer. Same as Wednesday. 165 watt average.
Sunday -- 36-mile zone 1-2 recovery ride on the trainer. Felt a little weak for the first hour, was able to pick it up for the second half. 162 watt average.
Running: 35 miles
Wednesday -- 8 mile run on the Wootton track. I can't say I took it easy, averaged around 6:30/mile for 6 miles.
Friday -- 6 mile easy run around neighborhood trails after my trainer ride.
Saturday -- 15 mile trail run with Scott and Steve. Run ended up being quite a bit longer than planned, but it felt just fine. Only issue was my right hip which began to ache a little with all the hill climbing.
Sunday -- 6 mile easy run after my long trainer ride around neighborhood trails.