A good week

A good week


I’ll confess, I’m a little behind where I was hoping to be at this point in the season.

Life served up a couple unexpected roadblocks last month, at a time when I’d planned to ramp up for Tampa Bay. First, we lost our car to a snowy grave off the side of the I-45 in Wisconsin (my wife was unhurt, thankfully). Although neither of us use a car for commuting purposes, it was my primary mode of transportation to UIC, where my Masters group works out.

Suddenly, a 30 minute round-trip in the car was a 80-90 minute round-trip on the bus. I don’t always have an extra hour in my day for getting to/from swimming. “Doubles” are almost out of the question.

Then, I managed to tweak my shoulder – and injury incurred while attempting to retrieve my phone from the train tracks after it had fallen out of my pocket and off the platform. Why did it fall out of my pocket? You guessed it – because I was running to catch the train to go to swim practice.

Anyway… it was a rough January. But now it’s a new month, my shoulder is better, the temperatures finally seem on the upswing, and I’ve managed to string together a few decent workouts. I thought I’d share my past week of training:

Saturday - 5000 yards, including the following set:

  • 4 rounds of:
    • 400 IM @ 6:00
    • 4×75 (50 drill, 25 swim) – IM order by round
    • 4×50 fast @ 1:30 – IM order by round
    • 100 easy

Sunday - off

Monday - 4100 yards, nothing special

Tuesday - 6200 yards, including the following set:

  • 500 @ 6:30, 5×100 @ 1:10, 10×50 @ 1:00 (2 build, 3 fast), 50 easy
  • 400 @ 5:00, 4×100 descend @ 1:20, 8×50 build @ :50, 50 easy
  • Backstroke: 300 @ 4:15, 3×100 @ 1:20, 6×50 @ 1:00 (build-up, build-down, fast), 50 easy
  • Kicking: 200 @ 3:30, 2×100 @ 2:00, 2×50 fast @ 1:00

Wednesday - 7500 yards, and here’s the whole workout:

  • warmup: 400, 4×100 slight descend @ 1:30, 4×50 IM order @ 1:00
  • 10×100 (50 drill, 50 swim), mix strokes, mix drills
  • 5×100 w/ snorkel, 5×100 w/ zoomers
  • 3x { 3×150 back descend @ 2:30, 50 easy }
    • work SDK’s off the walls: Round 1 (3, 4, 5); Round 2 (4, 5, 6); Round 3 (5, 6, 7)
  • 14 minute swim, aerobic pace (I went 1,150)
  • 19 minute swim, slightly faster (I went 1,600)
  • 250 warmdown

Thursday - 6600 yards, including the following set:

  • 500 @ 6:30, 2×250 @ 3:15, 4×100 descend @ 1:30, 8×50 alternate :40/:45
  • 1 minute rest
  • 8×50 alternate :40/:45, 4×100 neg split @ 1:30, 2×250 @ 3:15
  • 1 minute rest
  • 500 pull fast (I went 5:18)

Friday – 3500 recovery yards, nothing special

That’s 32,900 yards in 6 workouts. Saturday, Monday, Wednesday, and Friday’s workouts I did solo at the University of Chicago. Tuesday and Thursday’s workouts I did with my buddy Jared at UIC. Jared is a professional triathlete and former college swimmer. We’re about the same speed and have similar training needs, so he’s a perfect training partner.

Tomorrow I’ll probably take a recovery day. On Sunday mornings the Chicago Blue Dolphins offer two back-to-back 90-minute workouts. I may do them both.

6 Responses to “A good week”

  1. Rob D.

    2011-02-11T16:54:34+00:00

    sorry to hear January was such a mess, but I’m glad to hear Kim came out of her Wisconsin wipe out ok! I’ve been having a hard time getting ahead recently too, but your excuses are waaaaay better than mine… I think I just need to commit to something that is way out of my league to light a fire under my ass…

    Reply
    • Evan

      2011-02-11T19:24:20+00:00

      In life generally, I think it’s good to always have something big on the horizon :-)

      Your Pismo polar bear swim was pretty incredible, though. Certainly some let-down afterwards would be understandable.

      Reply
  2. Sully

    2011-02-11T21:12:03+00:00

    Nice work week Evan. I’ve got 15 swims in 16 days now. I’m up to 1100 SCY/day. Increasing 10 % each week which puts me at 4000/day by first week of May – in theory injury free. I did the 10K on 25-30K per week, so I should be in a good place June/July to ramp up for Kingdom!

    Reply
    • Evan

      2011-02-11T23:03:57+00:00

      Sounds like a good plan. Remember you’ll have a kayak escort for Kingdom Swim. Not having to sight saves a surprising amount of energy.

      Reply
  3. Ben

    2011-02-12T06:36:00+00:00

    Evan,

    Are you planning to post a weekly yardage log for the run-up to Tampa?

    Interested in the volume you’re shooting for in your first true marathon swim.

    -Ben

    Reply
    • Evan

      2011-02-12T10:08:05+00:00

      Hey, Ben. No – but if things go according to plan, this past week will be my lowest-volume week until the week before Tampa.

      Reply

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