MTL wrote:
4300m (25M pool)
400 swim - 400 kick - 400 pull - 400 drills
20 x 100 Pull + Paddles very relax focus on technique pace 1'22-1'25 leaving 1'45
8 x 25 Fast fins on 1'00 pace 13-14sec
4 x 25 Fast fins breathing once pace 13 sec - 25 easy leaving on 1'30
300 easy
Not that anyone around here would be slave to a log, but I just checked my mileage after today's work and I am at 998 km for the year. Ideally I would be at 1000 km by Oct 31 to hit the 100 km per month pace, but hey, I came out from under a bus, and lost a lot of of time in rehab and have been piling things on in the last 6 weeks.
Today's workout was like this:
- 500m warmup free style
- 750m easy as 100IM+50free five times
- 500m fins kick on back 25m, dolphin kick on side 25 times 10
- 2x200m IM easy plus 200m free
- 2x(400IM legs only + 100 free easy)
- 1x400IM + 100 free
- 2x(200IM+50fly hard + 150 free easy)
- 1x200 fly + 300 free
- 200m fins kick on back 25m, dolphin kick on side 25 times 4
I will pile on another solid long day of IM focus and then on Monday I go in for a nerve root block injection into my lumbar spine to see if that can put things over the hump to walk smoothly again and maybe start some jogging again without leg spasms. I will have no swimming Monday to Wed, so after that, I'll be around 7 days behind pace to hit 1200 km for the year. It looks like I will have 52 days of swimming left in the year to swim the final 200km or so, which means I will need to swim 4km pretty well every time to the pool and average 28 km week to hit the target for the year. Damn, that's going to be really tough!!!! I'll need to keep up the pressure for the remainder of the year and not slack off. The good news, is that this will be a great push before a lot of the swim meets really get going in Jan to May, so timing for a big push is pretty good.
Dev