Swim Report

This is a running diary.  I know.  But yesterday's plan called for a light run with some cross training on the weights and in the pool, and I want to record the milestone.

Yesterday, after a 250 yard warmup, I did a timed 500 yard free.  That's the distance in the Navy Physical Readiness Test if you'd rather substitute the swim for the 1.5 mile run.  I'd never broken 8 minutes before.  I think my previous best as around 8:05.  Yesterday, I did it in 7:45 (+/- a second or two).  I was surprised.  I wasn't really increasing my stroke turnover, but rather concentrating on form and lengthening my stroke as I had learned in the masters swim class.  I was huffing during the final 3 or 4 laps, so I know I was putting forth close to max effort, but I was really surprised to see I'd chopped 15-20 seconds off my previous best.

After a quick recovery, I did 500 yards pulling the buoy, taking the legs out of it.  I feel much more comfortable now with the buoy, and find it very relaxing.  It's amazing what the oxygen demands of the legs add to the stroke.  When I'm not kicking, I easily need a breath only every other stroke.  Amazingly, I only slow to 8:30 without the legs.  The difference between a leisurely 8:30 arms-only 500 and a 7:45 full on 500 is pretty dramatic.

I finished out the pool session with another 500 yards, but this time in intervals of 10 x 50s.  Normally, I'll start at the top of the minute and just do 50 yard sprints with recoveries until the top of the minute again.  That usually results in a 37-40 second lap and a 20 second recovery.  Yesterday, I tried the drill Will taught me about counting strokes and trying to swim the length with as few strokes as possible but without losing much speed.  I averaged about 13-14 strokes per length and 40 seconds per lap, which is way better than I did when I was taking his class back in October.

So, I was pretty pleased with the results and it got me in the mood for the upper body circuits I did afterwards.  I'm not used to feeling pumped up like that.  If I was a little leaner, I might even say I was buff.

I got a token jog in on the treadmill at then end, while watching Virginia Tech blow the game against Rhode Island.  I didn't really have much time for more and I was pretty spent anyway.

I'm not going to spin today.  Just run.  I'd like to log a good solid 8 miles or so.  I feel like I've turned a corner and really feeling stronger.  I need to run a 5K or 10K race.  Can't wait for the Carlsbad 5000.


(personal note: Will taught me this, but the site might be good for future reference:  http://www.trinewbies.com/ )