12 x 25 shooters w/fins @ :35-:40
5 x 50 free w/paddles @ :50
1 x 50 double shooter w/fins AFAP, 20 high-21 flat
1 x 50 dolphin kick w/board & fins, 25 flat
1 x 75 fly/back/breast w/fins @ 100 IM pace, 41ish
1 x 75 fly/back/breast free w/fins, broken @ 25 & 50 for 10 seconds, 35 high-36 flat ish
8 x 25 free w/parachutes & paddles
8 x 25 kick w/fins & parachute
-- 4 shooters, 4 flutter kick w/board
I expected the pool to be mobbed and it was, so I adjusted the workout and didn't make it too long. I did have half a lane in the wide end lane with a decent swimmer rather than a wide-kicking noodler, at least.
Had to take Sat & Sun off. I was in Pittsburgh deciding on renovations to a new house there. Did get a chance to see Jimby and Bill.
I signed up for the NBAC long course meet next Sunday on the off chance I am amped to get up at the crack of dawn. I tried to sign up for all four 50s, but was rejected for signing up for too many events. That's a first! I wish the 50s were spread out better, but as it's just a speed workout, it's not a big deal.
OMGoodness, I actually did the whole thing. Why I try to keep up with these kids, I'll never know, and akshully, I'm not doing a very good job of it - but I do manage to keep the intervals & get a good workout in. Practice was from 7:30-10:00 this morning.
600 IM - drill/swim by 25
5 x 200 IM twitch on 3:00
6 x 150 breast on an unknown interval - I barely survived as it was
8 x 125 kick on 2:20
18 x 100 on 1:20 ( 70-80-90% by groups of 6)
16 x 50 (4 free, 4 stroke on :45 & :50 - my stroke was 25 back or breast & then 25 free - I was pretty pooped at this point!)
12 x 25 (one drill, two 4-cycle speed play, one theoretical sprint) on :30 - I did them all free
Total: 7800 SCY
I was so tired after this, I really was wondering if I would have enough energy to play tennis tonight - but amazingly, I've recovered. I haven't done this much yardage all at once for a very, very long time. I believe that my lunch-time swim tomorrow will max at 3000.
The pool chemicals were still off but not as bad as earlier that morning when the chlorine was at 13...yes 13...it was down to 9 when I got in. Temp was ok but I knew enough not to swim too hard or long so this was an easy 1500.
At home with Susan.
1 x 400
6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
Set I (600 / 1600)
6 x 25 @ :40 underwater SDK w/monofin
6 x 25 @ :40 underwater SDK w/fins on left side
6 x 25 @ :40 underwater SDK w/fins on right side
6 x 25 @ :40 underwater SDK w/fins on front
Set II (1400 / 3000)
* 4 x 50 @ :50, 25 fist drill + 25 free
* 3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns
* 8 x 25 @ :40, no breath DPS free
** 3200 yards **
I was feeling tired last night from yesterday's workout, so I consed up a Fort-style recovery workout by borrowing parts of several of hers. My go-to freestyle drill has been catch-up for a while now because I feel like it really helps me work on my stroke timing, but I saw that she often suggests one-arm drill so I included some in the warm-up. I haven't done that drill in a long time so I didn't really remember what it felt like, but on the first 100 I was quite surprised at how much stronger my catch felt while doing it, and I was shocked when I came into the wall and saw that I had gone a 1:14. This was a huge surprise because I am quite pleased with myself when I go a 1:14 for a 100 swim during warm-up, much less a 75 drill + 25 swim.
I tried to think more about what I was feeling on the next 100 and again noticed that my catch felt stronger, but also that my kick was stronger during the one-arm drill than it was during the catch-up drill or swim. I normally alternate between a two-beat kick and a four-beat kick when I swim, but I automatically switched to a strong six-beat kick on the one-arm drill: Maybe to compensate for to dead time when the pulling arm recovers?
With a little bit more effort, trying to be strong but not necessarily fast, I went 1:12 on the last couple of 100s.
I definitely need to pay attention to this and try to get some of whatever I was doing into my normal stroke. I am not sure that I can sustain a six-beat kick for long, but I mostly just drag my legs along behind me now so I'll bet without too much effort I can make my existing two to four-beat kick more effective. I think the catch felt stronger because I was able to start it much earlier. I don't know why this would be, body rotation maybe, but I definitely need to work on this again.
Swam w/ Roger, Dave, Dave, Aundrey and Danny. We slept in a little longer this morning and gathered for a 6:30 AM workout.
350 Warm up
4 x 100 - 1:45 (IM Order/IM Order Kick)
4 x 100 - 1:40 (IM Order/IM Order Kick)
4 x 100 - 1:35 (50 Stroke/50 kick - use each kick and stroke)
4 x 100 - 1:30 (50 Stroke/50 kick - any stroke/any kick)
4 x 100 - 1:20 (50 Stroke/50 kick - any stroke/any kick)
made all but the last one
5 Times through:
* 100 Free - 1:30
* 50 Free - :40
* 40 Free - :40 (Flip at flags and accelerate from full stop)
300 Timed free (3:40)
200 IM Timed (2:42)
100 Best Kick Timed (Br - 1:26)
50 Worst stroke Timed (Bk - :38)
200 Cool down
LCM, SMU Outdoor pool
I was feeling somewhat tired after the previous day's 3 x 100 fast effort. Although the main set was a good one for me, I didn't think it was a good one considering I had only one good 50 in me!
500 warm up
==>petered out at 400 and goofed off in the corner again.
12 x 50 kick on 1:00
evens 25 fast/25 easy
Speedo optimus fins
==>that would be a huge no. i went to the diving well and did:
4 x "25s" % increase
4 x "25s" variables
4 x running dives
then came back 1/2 way thru the main set of
12 x 50's, some easy some sprint
there was an empty lane, as the 10k people had just finished, so I took it. I did
3 x DIVES up to 25m
and then did a
on coach's watch
Commentary: that did not feel so unpleasant. Knowing I was doing just one, with a coach starting me and using the stopwatch really helped. Sprinting more free has really helped, but I could have just as easily sat down in a lounge chair or taken a nap, so I wasn't really raring to go, but I made myself get up and go, like taking my medicine. I was pleased with my breath control (3 breaths) and that made a big difference in not thrashing at the end. But, again, it isn't a very fast time. It wasn't very inspired, either, just takin' care of business and coming down the pike at a good clip. I think I should target 28 mid for 50's done this way. And by that I mean my baseline, any-Sunday fast 50 time...that would ultimately put me in the mid to low/under 27 in meets. As the USA cut times get faster, I really need to get a stairstep faster!
Later: Did Back & Biceps X and Ab Ripper X. I substitute most of the back exercises for my swim bench.
Today: No swimming on Labor Day. I'll take a walk and do CoreX and my own stretching.
HOORAY! Baylor should be open tomorrow. Finally, back to clean fluffly towels and good shower pressure!
Only Ray and Dave B. were at the pool when I got there. Everyone else showed up a little later. Swam the first 500 with Ray and Dave. Then after I started the 100's they joined me for 3 of them. When Peter, Dave M., Roger, and Danny showed up, I scooted over so they could do their stuff together. Bottom line, I swam my own workout on my own.
Best workout I have had in a while. I worked at maintaining my speed on shorter intervals. Pushed more than I have in a while and am still tired.
500 Free (7:00 pace) on 8:00
10x100 on 1:30 (started at 1:15, varied some but slowest was 1:19 - good for me - no paddles and :15 faster interval)
5x50 Free on :45 (started at :35 but slowed to :40)
5x200 Back w/paddles on 3:15 (held all less than 2:55)
5x50 Back no paddles on :55
5x100 Free w/paddles on 1:30 (1:13 to 1:18)
5x100 Back w/paddles on 1:30
5x100 Free on 1:40
At home with Susan, Richard, and Michael.
* 1 x 200 @ 3:10, 3:00
* 3 x 100 @ 1:40, 1:30 - descend
* 4 x 50 @ :50, :45 - descend
Set I (1500 set / 2900 total)
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 75 @ 1:05 flutter kick with fins
6 x 50 @ :50 dolphin kick with fins on back
6 x 25 @ :45 underwater SDK w/fins
Set II (1200 / 4100)
* 1 x 100 @ 1:20 strong (went 1:13 .. 1:06)
* 1 x 50 @ 1:20 recovery
** 4100 yards **
The kicking set was tough, much longer than I normally do, and my legs really felt it by the end. I was worried about leg cramps after so much kicking so I used a pull buoy for the first several 100s in the second main set, but my legs felt fine so I dropped it and didn't have any problems.
I actually felt strong during the main set, I went 1:12-1:13 on the 100s with a buoy and 1:10-ish for the ones without. Managed a 1:06 on the last 100, which is as fast as I have gone in workout.
Updated September 3rd, 2012 at 03:13 AM by eric.carlson