5000 yards
Today was the first practice where I hit 5,000 yards. In theory, this shouldn’t be that big of a deal. Swimming 5,000 yards in 75 minutes requires an average 100 time of 1:30, including all rest. Maintaining a 1:30 average is diffcult because our practices are usually very mixed. If a practice was entirely freestyle and free drill, 5,000 yard practices would be more common.
Here’s the workout:
- 200 free
- 200 no free
- 200 scull/kick/drill/swim
- 200 kick
- 200 breath every 3
- 200 drill/swim
- 200 breath every 5
- 200 distance per stroke
- 3x 300 kick with fins build by 100
- 500 25 kick 25 drill 25 kick 50 swim IM order
- 2x 400 pull with paddles
- 10x 100
- 200 easy
Hitting the 5k mark was no easy task. I am horrible at kick, and IM just kills me. Luckily, I am not much slower than everyone else kicking with fins and that really saved me today. My 300s kick were probably right at the 1:30 pace, but the 500 IM and the 200s that included kick were definately off pace. We got in a couple minutes early and I was able to finish cool down right before I needed to get out of the water.
A nice benchmark that we don’t do very often is the 10×100 set. This seems to be one of the major sets I remember from swimming in high school, but for some reason it doesn’t make it into our workouts at Masters all that much. Today I managed 1:15s with a few seconds rest, so I guess that would put me at some point in my sophmore year. Christmas of my junior year I did 50×100 on 1:10, so I am not back to my peak high school level yet. I do think its possible that I will be able to get to that level with just one practice a day and maybe even start setting personal bests again.