At home with Susan Warm-up (1000) 200 swim 3 X 100 free @ 2:00 DPS 4 X 50 drill 3 X 100 free @ 1:40 DPS Set I (800 set / 1800) 8 x 25 underwater SDK with fins @ :45 4 x 100 flutter with fins @ 1:25 4 x 50 dolphin with fins @ :45 Set II (1200 set / 3000) 4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30 4 x 75 descend @ 1:10, 1:05, 1:00, :55 4 x 50 recovery @ :50, :55, 1:00, 1:05 1 x 200 pull free 1 x 100 pull back ** 3000 ** Oops, I thought I posted this last week
Swim/SCY/Solo: Warm up/Transition: 600 various 8 x 25 shooters w/fins @ :40 50 EZ 4 x 50 free w/paddles, descend to 100 pace @ 1:00 100 EZ 4 x VK, :20 AFAP (50+ kicks) + :40 EZ 100 EZ Main Sets: 30 x 25 burst dolphin kick w/fins + cruise @ :30 -- did an EZ 25 on rep #16 300 EZ 20 x 25 burst + cruise w/fins @ :30 -- 10 breast, 10 flutter kick w/board 200 EZ 10 x 25 pull w/parachute 3 x free/back/breast + 1 shooter -- first time I'd ever done backstroke with a chute. Kinda liked it. 100 EZ Total: 3250 +++++++++++++++++++++++++++ Decided to do some ultra sets in lieu of an LP workout. I may carry on with this substitution for a few months. No idea if it's a true substitute, but I hate lactate sets enough to give it a try. And the ultras definitely pack an aerobic punch; my heart rate was quite elevated most of the sets. Yoga + RC tonight for awhile. Still mulling over what to swim in the Sprint Classic in a few weeks. https://www.clubassistant.com/club/m...1463&smid=4129. I had wanted to do 100 back and 100 IM, but that's a no go with the order of events. I want to get a 100 evil in this year, but don't really want to swim it the same meet as Teen Fort. Though maybe if she whoops me (which she would) that will be a good thing. Hand grip strength correlated with 100 free performance in women: http://centerofoptimalrestoration.co...r-performance/
Updated October 2nd, 2012 at 06:16 PM by The Fortress
Wow, it's been a while since I've had a moment's breath to blog; I have been swimming fairly regularly, but cutting way back on the yardage after pushing myself to the brink of overtraining at the beginning of August. After several straight months of 50-60 miles swimming, I dropped back to 25-30 in August and September. Disappointed I didn't get to do a 10K postal this year, but that's OK. There's always next year. Scotty and I are planning to go to the WI State SCM meet in December; so now I'm easing back into the harder training. Here's what I did today: 1100 on 20:00 (19:30) 1100 on 19:00 (18:30)* 1100 on 20:00 (20:00) 200 cool-down [3500 in 63 minutes] *4 x 200 (3:01; 3:07; 3:09; 3:14), 50 active rest after ea 200; then 100 breast. I'll try to work in some 100s and some 50s this week too. Also, I promised Scotty I'd start flip-turns in October... guess I'll practice that tomorrow.
Swam w/ Dave, Dave and Ray. I get to the pool and there is a noodle left in my lane from yesterday. I start thinking how much a well placed noodle could get tangled up in Dave's freestyle. So, I swam to it, set it out blocking Dave's lane and put some distance between myself and the "scene of the crime". Have to say it was more effective than I thought it would be. It was equally effective a few laps later when it mysteriously reappeared in my lane and I ran over it swimming backstroke. Ray's lane had a kick board left in it. For some reason, Dave and I suddenly became suspects. I had to politely explain that if he didn't hit the kick board, we didn't put it there. SCY 650 Warm up 3 x 500 - 7:30 #1 Easy (6:30) #2 Hard (6:05) #3 Pull (5:48) 100 Easy Nothing terribly impressive today. Shoulders started to feel sore after the pull. 300 - 4:30 50 Fly/50 BK/100 Kick/100 Pull 300 Pull - 4:30 300 - 4:30 50 Br/50 Fr/100 Kick/100 Pull 300 Pull - 4:30 300 - 4:30 50 Fly/50 Bk/100 Kick/50 Br/50 Fr 100 Easy 10 x 50 kick w/ fins - 1:00 * Down sdk (5 on back, 5 on front) * Back easy kick Did ok /w these. Came up at the flags on a couple back sdks. Made the ones on my front. 1:00 is stretching the breathing recovery for me a bit. 16 x 25 - :30 * Down stroke IM Order * Back 1 breath 4 x 75 - 1:15 Sliding IM 200 Cool down (5250 Total)
WOW. I haven't pushed that hard in a long while and I am floored now. 500 Free 4x50@1:15 descend to 100 pace went 41,39,38,36 this was not as good as it should have been but it was too early in the workout for me to get moving 50 EZ 8x25@:45 12.5 power kick and cruise to wall 50 EZ 8x50@1:30 perfect streamline UW kick to 12.5 + sprint to wall +25 EZ 50 EZ 8x(25 fast+50 EZ w/zoomers)@1:45 odds kick evens IM order on fast EZ free 50 EZ 4x(100 AFAP w/zoomers +150 EZ) @5:00 R1=75+:10 break +25 went 1:06 R2=50+:10 break +50 went 1:07 R3= 25+:05 break +25+:05 break +25+:05 break +25 went 1:01 R4=100 AFAP went 1:07 That was it I have nothing left, it is in the pool. total 3100 yards
Warmup: 300 (25 Breaststroke/25 Sprint Free) - weird 10 x 100 Kick w/ fins (25 Core Kick/25 Right Side/25 Core Kick/25 Left Side) @ 2:15 3 x 300 Free Pull @ 5:30 Desc. #1 Breathe every 5, did 3:45#2 Breathe every 3, did 3:25#3 Breathe left side down, right side back, did 3:15don't like left side only breathing, throws off my timing and powerMain Set (5 Rounds): 200 Free @ 3:30 (EZ, EZ, Desc. #3-5)2 x 50 Free Sprint @ 1:00my last 3 200s were 2:16, 2:11, 2:06, with my 50s being pretty much :29/:27s200 EZ 12 x 50 Kick w/ board @ 1:20 Desc. in sets of 3 At this point we were getting to the approx. 15 minutes to go in workout, and we usually do things like fast 25s, or fast 50s at this point. John then says (pointing at our lane): Get rid of your kickboards... 4 x 100 Free @ 1:10, right into 4 x 100 Free @ 1:05, Leave on the :60 (which is about :10 seconds away) Not even enough time to about it, just get the goggles on and tell Jared to go first. I made the first 4 with about 4 seconds rest, then missed #5 (1:07), but swam a 50 of #6, rejoined Jared @ #7 (which he missed #6). I made #7 (1:03), but missed #8 horribly(1:10). Basically it was an 800 @ 9:00 interval at the end of practice!! WTF?! I suppose Kirk could've made it 300 EZ and out --------------------- 5600 Yards
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