Swimming longer intervals

Reminder from Missy: Don't forget about my Livestrong fundraiser.  If we meet the goal, I have to show my girly biceps to the world!

Up to this point in my training plan, my swim workouts have included intervals of 100 yards or shorter.  This week, the longer intervals begin.  I've been eager to reach this point, because I want to see if I will be able to settle into a pace using my new swimming form that I will be able to maintain for the race distance of a half mile (880 yards).

Yesterday, I did three 200 yard intervals.  I timed the second one just out of curiosity and did it in 4:15.  I know that I swam that 200 at a faster pace than I would swim 880, but I still wanted to see how it would compare to my race time goal.  4:15 for 200 yards multiplies out to 18:42 for 880.

My time goals for the Ann Arbor Triathlon are:

     Swim 0.5 miles (880 yards) - 20 minutes
     Bike 14 miles - 45-47 minutes
     Run 5 miles on trail - 45-46 minutes

So, if I keep getting stronger in the water and build my endurance for the longer swimming intervals, I might just meet my swim time goal.  I would feel so good going from never swimming in an organized way before to doing a half mile in 20 minutes!

Later this week, I'll do a 600 yard endurance swim.  That will be a real test!

Monday, April 19, 2010
Intensity Swim - 1000 yards total
100 warmup, 8x25 sprints, 3x200 threshold, 100 cool down
I did the second 200 in 4:15, which would multiply out to 18:42 for 880 (a half mile).  If I can get close to that pace on race day, I'll meet my goal time!