Thursday, March 30, 2006
Road to CDA 06: Swim 5000
Thurs 3/30
Summary: Swim 5000 (1:31)
500 pull wu, + 200 of balance drills (4 drills, 50 each). Then did a big ladder workout. 100 cd.
100-200-3-4-5-6-6-5-4-3-2-100 all with 30 seconds rest between: Total set = 4200
Times = 1:27, 3:03, 4:40, 6:15, 7:52, 9:25, 9:17, 7:39, 6:05, 4:33, 3:02, 1:25
The hard part of this workout was pacing. Notice first 1/2, up to 600 I averaged around
1:32-34/100. Then negative split each equivalent interval on the way back down.
*The most difficult part of this workout is at the top of the ladder, doing 500,600,600,500 was a little mentally tough, esp when neg. splitting second half. Spent most of time thinking of position in water, hand placement, not crossing midline, turning head with shoulder rotation, ect.
*I like this workout because it simulates the race. Starting off pacing, the bulk of the work is then in the middle, and negative splitting is coming in that final 1000. It helps to imagine you are coming around the final corner at CDA....on the last few intervals.
*If doing a ladder for the first time, I would start with 100 up to 400 and back down (2000 set), then build to 500 and down (3000 set), then to 600 and down (4200 set). Its easy to know if you approached it wrong...you dont have the strength to swim equal or slightly faster the second 1/2 of the workout. On that note, that doesnt mean you start off too slow just to neg. split either. The effort is very close or at IM race pace the first half, then around 1/2 IM pace second 1/2.
Summary: Swim 5000 (1:31)
500 pull wu, + 200 of balance drills (4 drills, 50 each). Then did a big ladder workout. 100 cd.
100-200-3-4-5-6-6-5-4-3-2-100 all with 30 seconds rest between: Total set = 4200
Times = 1:27, 3:03, 4:40, 6:15, 7:52, 9:25, 9:17, 7:39, 6:05, 4:33, 3:02, 1:25
The hard part of this workout was pacing. Notice first 1/2, up to 600 I averaged around
1:32-34/100. Then negative split each equivalent interval on the way back down.
*The most difficult part of this workout is at the top of the ladder, doing 500,600,600,500 was a little mentally tough, esp when neg. splitting second half. Spent most of time thinking of position in water, hand placement, not crossing midline, turning head with shoulder rotation, ect.
*I like this workout because it simulates the race. Starting off pacing, the bulk of the work is then in the middle, and negative splitting is coming in that final 1000. It helps to imagine you are coming around the final corner at CDA....on the last few intervals.
*If doing a ladder for the first time, I would start with 100 up to 400 and back down (2000 set), then build to 500 and down (3000 set), then to 600 and down (4200 set). Its easy to know if you approached it wrong...you dont have the strength to swim equal or slightly faster the second 1/2 of the workout. On that note, that doesnt mean you start off too slow just to neg. split either. The effort is very close or at IM race pace the first half, then around 1/2 IM pace second 1/2.
