AQUAview: Frédérick Bousquet
Happy National Running Day!

Middle Distance Free Workout

Ahh...Wednesday morning workouts.  I can't remember the last time I swam on a Wednesday morning.  I think it was a taper workout the week of USMS Nationals.  I love Wednesday morning workouts!  It's one of the few workouts that you can swim middle distance freestyle.  It gives me the chance to work on my pacing for my middle and distance swim events.  Or if I want I can pick the stroke lane and work on either butterfly or backstroke.  Since I haven't swam any distance freestyle since Nationals I jumped into the free lane.  And since as usual more people go into the shorter non-distance stroke lanes we only had two freestyle lanes and we each only had 2 swimmers. 

Warmed Up
100 Free swim
200 Free pull
100 Back swim
150 kick (550)
This wasn't the given warm up but it's what I did. Well at least what I think I did.

500 Pull (200 breath control breathing by 50 every 3/5/any/7 then descend each 100 in the last 300) (500/1050)

Main Set:
1x500 i think it was on 7 mins.  Had plenty of rest.  Maybe a bit too much.  I lapped my lane mate at the last 50. (500)
2x400 I think these were on 5:45.  Descend.  I think 5;45 was the interval. I just know I had lot's of rest.  I caught up to my lane mate each time also.  He didn't have as much rest as me.  My first 400 my 200 splits were 2:28 then a 2:22.  While my second 400 I split 2:30 and a 2:18.  Not all that fast but not bad either. (800/1300)
3x300's  The last 25 of each 100 was fast. (900/2200)
3x200's on 3 minutes.  So much rest!  Descend each 200.  It was 4x200's but we ran out of time.  Well at least the coach said we didn't have the time.  I think we could have.  But that is another story.  I stretched out the first one coming in at about 2:36.  The second was still streched out at about a 2:29.  Then I finished up with a 2:16.  I've gone much faster in a 200 during workout but I just didn't have it today.  Plus I had no one to pace off of or push me.  (600/2800/3850)

I then just did a 50 easy.  I should have warmed down more but everyone was getting out of the water.  And since no 7:15 workout people were warming up I just got out.  Making today's workout 4,000 short course yards.  The last four workouts really have been great at getting me back on track in the water.  I need to stay on track and push myself a bit over the summer.  Since this workout was the first time I thought about pacing in some time I had difficulty judging my swims.  Normally I can nail the same pace for every 100 in a set.  Today it was all over the place.  Each 100 that I looked at the clock really was a shock.  Figure a few more Wednesday freestyle workouts and I'll be able to judge my pacing again. 

MTD Yardage:  4,000
MTD LCM:  0

YTD Yardage: 278,575
YTD LCM 2,000


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