Swimming - January 2011

1/8
36 laps - 33:57 (avg 56.6)
41 laps - 38:45 (avg 57.6 for these 5 laps)

Noticed this session some specific ways that my form gets sloppy as I tire. Previously I was thinking that every so often I'd do a session to start extending the distance, but now I'm thinking that I should maybe replace that with a session where I swim at moderate intensity until form suffers (probably 200-300 yds) and then take a break, and repeat - in an effort to build up to where form is maintained throughout the entire 1800 yds.

1/10
8 x 150 yd sets, sustained higher effort per set than normally exerted during 1 x 1800 yd

Set 1:
44.0
48
49.8

Set 2:
46.5
46
49.3

Set 3:
47.6
49.9
51.7

Set 4:
44.2
46.1
47.5

Set 5:
45
49.7
49.6

Set 6:
49.0
51.5
52

Set 7:
50.5
55.3
54.6

Set 8:
56.8
53.1
56.0

1/14
Arrived just before closing, couldn't get full workout in.
42.7
46.5
49.0
54.1
51.6
54.0
53.2
52.6
56.6
56.2
53.9
53.6
53.6
54.0
54.8
51.1
52.5
53.0

1/15
36 - 32:35 (avg 54.3)

1/18
36 - 32:17 (avg 53.8)
Started off slow and easy to keep from fatiguing too quickly. Made effort to keep head down while in water, and looking back while breathing. Felt zen-like with water during many of the sets.

1/23
36 - 32:39 (avg 54.4)

1/27
36 - 32:42 (avg 54.5)

1/28Forgot stopwatch, decided to do some speed work.
200 yd warm up.
4 x 100 yds - 2 min for each set plus rest (about 1:40 for each 100 yds)
4 x 100 yds - maintain 1:40 for each 100 yd set, but allow additional 30-60 seconds rest. Started toying more with form on last couple sets
~4 x 100 yds - form and speed focus - about 1:40 for each set based on wall clock, but form focus was on keeping arms from stretching too far ahead (which may cause body to curve and increase drag), and lowering catch position (so that part of stroke was not energy expenditure on downward movement, which wastes energy and angles upper body up).

Overall
Did not get as much swimming in as originally intended because I decided that the yoga should have higher priority. Any swim improvements sacrificed would likely be relatively small anyway (in terms of time), but the benefits of the yoga would be show more impact during running/biking. Primary focus for swimming is just being able to maintain the full mile of swimming. Bilateral breathing is fairly smooth - just some minor mechanic fixes to make breathing to the left smoother, but they will come in time and with practice.