Saturday, April 11, 2009

New PR for Longest swim - 7 miles

Planned a long swim today since it's still cloudy outside and waiting for another nice Saturday to do a long bike ride or run. So here's what I did:

1000 - 1000 Warmup Free Bilateral Breathing on 15:00
100 Breast
1000 - 2 x 500's free 1st on left side breathing, 2nd right side on 8:00
100 Breast
1200 - 3 x 400's IM on 5:00
100 Breast
1200 - 4 x 300's (100 touch and pull, 100 bilateral, 100 left side breathing) on 5:00
100 Breast
1000 - 5 x 200's pull on 3:00 odd bilateral breathing, even left side
100 Breast
900 - 6 x 150's w/fins (50 fly kick, 50 kick on back, 50 Free) on 2:30
100 Breast
1000 - 10 x 100's Free pull on 1:30 odd - bilateral, even - left only
100 Breast
1200 - 16 x 75's cycle thru IM strokes on 1:30
100 Breast
1000 - 1000 free bilateral on 15:00
100 Breast
1000 - 2 x 500's kick with fins
100 Breast
500 - 10 x 50's Free (10 to 1 Hypoxic Breathing start at 1:00 and last 3 on 1:30)
100 Breast
300 Freezy Warmdown bilateral Breathing

12,400 Yards total @ 3:49 (7 miles)

I ate a couple fiber one bars after the 200 pulling set (@ mile 5). At that point I was famished so if I were to do it over again I need to have one bar every two miles rather than wait. I felt great after this workout and had I been granted more time from Cathi could have kept going and could have done probably 16,000 yards.

Also breathing on the left side is feeling so natural now. In fact I would say that it feels just as natural as breathing on the right side. Bilateral is getting better too. If I extend my stroke and slow down just a tad, that gets me in a rhythm that allows me to not feel lacking for air. Plus it probably makes me more efficient.

Based on the swimming to running ratio today's swim put me at about equivalent to doing a 30.75 mile run. Using my average mile time and using the ratio, that puts me at doing around a 3:16 marathon. Pretty cool.

Next Saturday I'll be flying to Boston with Cathi (for her Boston Marathon)so I won't be doing a long ride/swim. Just a long (not really) flight. My weight is almost down to my low from last year. I should be down to 190 sometime next week. My goal is to get down under 180 by June. Once I hit 175, then I'll be at my prime I think. Almost there.... wait for it!
Post a Comment