Will Napoleon Conquer Rome in 2009?
Get Fresh With Olympic Swimmer Mark Foster

Fast 1,000 LCM And Some Warm Up Workout

The one good thing about this cold is that it is keeping the swimmers away at 6am.  Being Tuesday I headed over to the Culver City Plunge for the early morning lap swim.  The usual group that I do the lap swim all bailed on me except for one other person so I planned a 1,000 fast sort of for time.  I say sort of as I was just using it as a guide to how I'm feeling in the water.  My goal pace was to be under 1:25.  Not bad for a chilly morning LCM workout swim.

Warmed Up
400 Swim
200 Pull  (600)

10x50's Odds Drill / Evens Swim (500/1100)

200 Kick (700/1300)  I used a kickboard which meant my head was freezing out of the water.  Also my hip reflexers were killing me. 

10x50's Swim.  I did these on 60.  Building in each 50. (500/1800)

2x100's Swim.  Was going to do more but wanted to square up the clock to an easy even number to time my 1000.

1000 Swim.  I did it 13:23.  Just over the 1:20 pace.  I negative split the swim as my 1st 50 was on about a 6:50.  For the first 500 I kept looking for the clock and try to get my splits.  But with the clock being on the side of the pool about 1/2 way down the deck I had to do some water polo strokes with head up to get my splits.  After the 500 mark I just swam it and trusted myself to go faster.  I woud have been under a 13:20 if I had just swum without looking for the first 500.  I felt pretty good.  At the last 100 I could have kicked a bit more and I really did a lazy turn at the last turn.  Also I should have speed up my turnover.  I swam this mostly as a test of my mental strength to swim a distance swim since I havn't done much since the 1500 SCM swim in December.  I'd like to swim a 1,500 LCM in a week or two.  Also I need to get in a 1000 SCY swim in soon also.  (1000/3000)

4x50's.  Start off super fast then relax the rest of the way (200/3200)

3200 LCM Swim.  Well I'm off to shower and hit the gym.  Meeting someone in a bit to workout together. 

MTD Yardage: 55,200
MTD LCM:  6400

YTD Yardage: 169,850
YTD LCM 17,200

Comments

Verify your Comment

Previewing your Comment

This is only a preview. Your comment has not yet been posted.

Working...
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment

The letters and numbers you entered did not match the image. Please try again.

As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.

Having trouble reading this image? View an alternate.

Working...

Post a comment

Your Information

(Name is required. Email address will not be displayed with the comment.)