View RSS Feed

Swim Workouts

  1. Monday, May 7, 2012 5:00pm (2nd swim)

    by , May 7th, 2012 at 10:00 PM (Fast Food Makes for Fast Swimming!)
    I had to get in a real workout after my "sprint and done" workout this morning.

    Warmup:

    300 Free
    200 Free Pull

    Got this main set from Ande's posting earlier today, though I shortened it by 25%:

    12 x 75 @ 1:00 (3 Free, 1 Fly) Flys about :53s
    1:00 rest
    12 x 50 @ :40 (3 Free, 1 Back) Backs about :38s
    1:00 rest
    12 x 25 @ :20 (3 Free, 1 Breast) made the breast "touch n go"

    Nice set

    4 x 100 Free Pull @ 1:15

    300 EZ and out

    ----------------------
    3000 Yards


    4500 Yards for the Day

    -----------------------------

    BONUS: [nomedia="http://www.youtube.com/watch?v=vE8iSMLObmQ"]5-7-2012 Wenatchee, WA 200 Fly Gridge Race - YouTube[/nomedia]

    I had to post it early...enjoy.
  2. Monday May 7th, 2012 Double Trouble

    by , May 7th, 2012 at 03:54 PM (Ande's Swimming Blog)
    Monday May 7th, 2012 Double Trouble
    did around 8800 today

    did not swim Sat or Sun

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam beside Tyler & James Fike

    Warm Up
    400 fr 100 k 400 fr 100 k

    Main Set (LCM)

    8 x 50 on 1:00
    1 4 strokes fast
    2 8 strokes fast
    3 16 strokes fast
    4 32 strokes fast

    moved to diving well & it was hot

    16 x 25 on 20
    3 fr 1 fl

    1:00 rest

    16 x 50 on 40
    3 fr 1 bk

    1:00 rest

    16 x 75 on 60
    3 fr 1 br

    16 x 100 on 1:20
    3 fr 1 IM

    ~ ~ ~ ~ ~

    Double

    Whitney Coached LCM
    noon to 1:15 dove in after warm up
    12:19
    swam with Korey, Ned, & Paul
    beside Jim, Stan & Traci

    Warm Up
    missed it

    Main Set (LCM)

    4 x 50 on 1:00
    1 4 strokes fast
    2 8 strokes fast
    3 16 strokes fast
    4 32 strokes fast



    16 x 50 on 45
    3 fr 1 fl

    1:00 rest

    8 x 100 on 1:30
    3 fr 1 bk

    1:00 rest

    16 x 50 on fr on 45 br on 50
    3 fr 1 br

    8 x 100 on 1:30
    3 fr 1 IM


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/08/12

    by , May 7th, 2012 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 x 50 kick 1:15
    1 X 100 swim

    1 X 400 6:40
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50

    10 X 50 stroke 1:15
    odd: easy even: fast

    WARM DOWN: 4 x 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  4. My FLOG is Almost Happy!

    by , May 7th, 2012 at 12:15 PM (Year Three: The Road Back)
    After having surgery in January and being completely out of the water for most of the year's first quarter (AND completely re-doing my "goal" for the year), my FLOG is almost happy with me again.

    My original goal for the year was 500 miles, which is 125 miles less than last year. However, I didn't anticipate how long I would be completely out of the water and just how long it would take to get back to swimming. (Even now, I am kicking almost half of each practice....) So, I redid my "goal" for the year again and slated it for 250 miles. And, I'm within 0.5 mile of the target pace. Woo-Hoo!

    I know it's really stupid that a computer telling me to pick up the pace bothers me, but it does... which may be why the FLOG is so effective in getting me to the pool on those days I really would rather stay in bed.

    With that being said, I started today's workout with about 1350 meters of freestyle (w/o fins), which is the most I have done of freestyle without a break since January. After that, of course, it was time to kick and give my shoulder a break for the rest of the workout (kind-of). Here's what I did:

    400 Warm-Up (all free w/o fins)
    1 x 450 Free (w/o fins) on 8:30
    8 x 50 Free (w/o fins) on 1:05
    1 x 500 Kick (w/ fins) on 8:30
    4 x 50 Sighting drill Free (w/o fins) on 1:05
    6 x 50 Kick (w/ fins) on 1:05
    1 x 300 Kick (w/o fins) on 8:30
    8 x 50 on 1:05 (odd: one-arm fly w/ fins fast; even: dolphin kick on back fast w/ fins)
    150 Cool-Down
    Total Meters - 3100

    Hope you enjoy your swims today as much as I enjoyed mine!
    Categories
    Swim Workouts
  5. 10/30, Sunday, May 6

    by , May 7th, 2012 at 10:59 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Dartmouth:

    Only had about 55 minutes to swim. So I tried some ultra short distance training, and it packed a punch.

    Warm up:

    600 various
    12 x 25 shooters w/fins
    4 x 50 fly drills

    Main Set:

    Did all reps with an approx 10/30 second work to rest ratio:

    16 x 25 breast dolphin, no pullout
    -- sprinted to about the 20 yard line and cruised in, rested on the wall until 30 seconds elapsed
    -- started losing DPS the last 4-5
    100 EZ

    8 x 25 dolphin kick w/board & fins
    -- heart rate went up and stayed up right from the start on this set
    50 EZ

    8 x 25 dolphin kick on back w/fins
    -- heart rate still up
    -- only stayed under 4-5 quick kicks and then kicked on back on the surface
    50 EZ

    100 EZ

    Total: 2200

    +++++++++++++++++++++++++++

    Assuming I sprinted to the 20 yard line most efforts, that's still 640 yards of AFAP work in 55 minutes. It was somewhat mentally difficult to keep blasting away on short rest. And the times on my AFAP efforts were likely slower than when I'm doing 25s @ 3:00. This type of training is definitely most easily adapted to kicking where you can breath freely.

    Off to PRP soon. Ouch.

    I can't feel Saturday's weights.

    Updated May 7th, 2012 at 12:16 PM by The Fortress

    Categories
    Swim Workouts
  6. Monday, May 7, 2012 5:15am 200 Fly FORT Gridge

    by , May 7th, 2012 at 10:52 AM (Fast Food Makes for Fast Swimming!)
    I didn't get to swim at all this weekend. We did go to the Classy Chassis parade in town on Friday night, which was pretty cool. It's when all the cool old cars come out to guzzle gas, make noise, spin tires, or just cruise down the main road in fashion. A very cool event. Better than the dumb "Grand Parade" of Apple Blossom weekend in Wenatchee.
    On Sunday I spent time digging ditches, laying irrigation pipes, and refilling the hole to make it look like nothing happened. Definitely good for the body, especially when you have a 200 Fly gridge upcoming.

    Warmup:

    400 Free
    400 Free Pull
    200 Kick w/ board

    Decided at this point, WTH, might as well get this thing over with. I did have my camera packed in the bag already, so I told my lanemate briefly about what I was planning to do, and he said he'd film it for me.

    200 Gridge Fly from a push - went Mystery Time
    I will post the time and video once there is confirmation that Fort has completed her race.

    I will say this is definitely a best time for practice, and it's really not too far away from some of my racing times of recent history, so Ms. Fort...you'd better be bringing your "A" game! No re-dos either. Just like timed finals.
    I was hurting in the legs on the final 50-75 of this race, and the only thing keeping me going was the possibility of beating that MF girl.

    300 cool down and out. I wasn't good for anything else after that. It was good to have put forth that effort of a swim in practice, and I thank Fort for giving me the reason to do so.
    Less than 2 weeks till go time in Canada!

    ------------------

    1500 Yards
  7. 05.07.12 - Monday workout

    by , May 7th, 2012 at 10:10 AM (Pete's swim blog)
    Swam w/ Dave. Skipped my second Saturday in a row . I was exhaused today from 90 minutes of soccer in the hot sun yesterday. Wasn't too bad though.

    SCY

    400 warm up
    3 x 25 - :30 (Fr/Bk/Fr)
    3 x 25 - :30 (Fr/K/Fr)
    3 x 25 - :25 (Fr/Br/Fr)
    3 x 25 - :25 (Fr/Fl/Fr)
    3 x 50 - :45 Convert Free to Fly
    3 x 50 - :45 Convert Free to Bk
    3 x 50 - :45 Convert Free to Br
    5 x 50 - :45 Convert Free to K to Free
    50 Easy

    7 x 75 - 1:10 Convert Fr to Kick to Fr
    7 x 75 - 1:00 Convert Fr to Stroke to Fr
    50 Easy
    I converted to Breaststroke. Made the 75 Br but was in a lot of trouble after that. Eventually caught back up the interval.

    Set 1: 9 x 100 - 1:45 Convert Kick to Free to Kick
    Set 2: 9 x 100 - 1:20 Convert Free to Stroke to Free
    Intermingle Set 1 and Set 2, Sprint last 100.
    Took a break before the 100 stroke (I did br). That helped a lot. Original intervals for this were 1:30 and 1:15. I don't think I'm where I can make that right now but I was able to handle the modified interval ok.

    200 Cool down

    (4550 total)

    Updated May 7th, 2012 at 12:16 PM by pmccoy

    Categories
    Swim Workouts
  8. Monday 5/7/12

    Monday 5/7

    AM only SCY

    400 swim (50 FR/50 stroke)
    400 (50 Dr/50 K)
    400 pull buoy only

    4x75 @ 1:20 kick R/L/fast on back
    4x50 @ :50 build (2 BK/2 BR)
    4x75 @ 1:10 swim R/L/fast
    4x50 @ :45 build (2 FL/2 FR)

    12x100
    3 @ 1:15 D1-3
    3 @ 1:10 D1-3
    6 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00, 1:01, 1:01)

    50 EZ double arm BK

    w/ fins:
    3x
    3x100 @ 1:40 (RD1), 1:30 (RD2), 1:20 (RD3) kick FR w/ board cruise
    1x200 @ 3:30 FAST FL kick on back (1:55, 1:57, 1:56)

    250 EZ

    Total: 5200
    Categories
    Swim Workouts
  9. Can I still get there from here?

    by , May 6th, 2012 at 02:12 AM (Bad Ass Blog)
    taken from http://john-badassrides.blogspot.com...from-here.html

    Today was not exactly what I would call a banner day on the road less traveled. That would be the road to being a superhero (or at least the one toward being forever out of load-pile-land). In fact from where I sat at two I would have said "you can't get there from here."

    if you would like to see more please check out my blog at http://john-badassrides.blogspot.com...from-here.html Don't forget to show your support by clicking on an ad at the end of the entry. thanks!
  10. Friday, May 4, 2012 5:00am & 11:45am

    by , May 4th, 2012 at 05:18 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim - not too much, had to work early today

    5 x 100 Free @ 1:30

    6 x 100 IM @ 1:30

    100 EZ

    ----------------------
    1200 Yards

    ================================

    Lunchtime swim:

    Only had a 1/2 day of work today. Most of Wenatchee shuts down for the Apple Blossom Festival. This weekend is the grand parade, and tonight is also the "Classy Chassis" parade. All the old cars come out of the woodwork for this parade, and it's actually the best parade of the 3 during this festival.


    Warmup:

    5 x 100 Free @ 1:30
    4 x 100 Free Pull @ 1:20
    3 x 100 IM @ 1:30
    2 x 100 Kick on back @ 2:00
    1 x 100 Free

    Next set, I just started off swimming (pulling), and kind of made it up as I went. Turned out pretty good.

    2 x 175 Free Pull @ 2:10 (2:00ish)
    2 x 150 Free Pull @ 1:50 (1:44s)
    2 x 125 Free Pull @ 1:35
    2 x 100 Free Pull @ 1:15 (1:04/1:01)
    2 x 75 Free Pull @ :55 (:49/:46)
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (1400 set)


    6 x 125 @ 2:00 Fly to Free transition
    • 5 lengths Fly
    • 4 Fly, 1 length Free
    • 3 Fly, 2 Free
    • 2 Fly, 3 Free
    • 1 Fly, 4 Free
    • 5 Free (went 1:18)
    100 EZ

    ---------------------------
    3700 Yards


    4900 Yards for the day & nowhere to swim for the remainder of the weekend around here. Oh well, I'll be tapered for my 200 Fly race against Fort's MF.

    Updated June 25th, 2012 at 10:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  11. FAST Fri May 4th, 2012

    by , May 4th, 2012 at 03:07 PM (Ande's Swimming Blog)
    FAST Fri May 4th, 2012

    Whitney Coached scy
    5:00 - 6:30
    swam with Todd Ashley & Korey
    beside Chris, Mike, Keith & Traci

    Warm Up
    5 4 3 2 1

    Main Set (LCM)

    5 rounds of
    100 fast on 2:00
    100 easy on 3:00
    050 fast on 1:00
    050 easy on 2:00

    40 x 25 on 30
    10 rounds of
    1 FR fast
    2 FR easy
    3 FL fast
    4 FR easy
    but round 5 & 10 are kick

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -05/07/12

    by , May 4th, 2012 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 -

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15
    Two rounds, choice. Break between rounds.

    LCM

    8 X 200 pull 3:30
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    4600 Y/M
    Categories
    Swim Workouts
  13. 05.04.12 - Friday workout

    by , May 4th, 2012 at 09:51 AM (Pete's swim blog)
    Swam with Dave and Dave. Felt a bit slow at the beginning but was pretty strong at the end. Had a good timed 500 pull. Lots of 200s today.

    SCY

    400 Warm up

    4 x 200 - 3:00 convert free to IM
    100 Easy

    50 Kick/150 free - 3:00
    100 Kick/100 free - 3:10
    150 Kick/50 free - 3:20
    200 Kick - 3:30 (made 3:00)
    4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 kick)
    100 Easy

    4 x 200 Kick - 3:30 Descend (3:15, 3:07, 3:03, 2:58)
    50 Easy

    500 Timed pull (5:37) Felt good all the way through. Matched my meet time from February.

    200 Cool down

    (4550 total)
    Categories
    Swim Workouts
  14. Friday 5/4/12

    Friday 5/4

    AM only SCY

    500 swim
    400 pull w/ buoy
    300 IM K/Dr/Swim

    2x
    3x150 D1-3
    1 @ 2:05
    1 @ 1:55
    1 @ 1:45
    4x50 @ 1:00 stroke w/ upside down paddles, odd DPS, even build

    12x100
    4 @ 1:15 D1-4
    4 @ 1:10 D1-4
    4 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00)

    w/ fins:
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 25 FL kick under H2O/50 fast kick on back
    1:00 rest
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 50 fast kick on back/25 FL kick under H2O

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  15. Thursday May 3rd

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    300 warmup
    4 x
    * 100 @ 1:45 free
    * 2 x 25 @ :30 kick
    * 2 x 50 @ 1:00, 25 drill + 25 swim
    IM order by round

    5 x 200 @ 3:10, 25 fly, 25 free, 25 back, 25 free, 25 breast, 50 free

    12 x 75 @ 1:05, pull with buoy and paddles (went 50 - 53)

    * 3200 *
    Categories
    Swim Workouts
  16. Thursday, May 3, 2012 5:00am

    by , May 3rd, 2012 at 10:29 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    200 Free Pull

    2 x 200 IM @ 3:00 (went 2:35/2:??**)
    2 x 100 Free @ 1:30 (1:10s)
    2 x 50 Back @ :50 (:40s)

    **I almost killed myself here, inhaling all water somehow instead of air about 10 yards from the finish. I had so much water in the lungs that it wasn't funny. Definitely not the way I want to go when heaven is calling my number!

    6 x 50 Kick w/ board @ 1:00 (:41-:44s)

    500 Yards of just swimming around and talking with others.

    -------------------
    2000 Yards

    ===============================

    I was planning to swim again tonight, but then forgot that this was "bracelet night" at the Apple Blossom Carnival in Wenatchee. Family first, right?
    Kids get to go on unlimited rides all night long for $25 each. A helluva deal considering the "ticket price" is $20 for a 40 ticket card. Each ride is 8 or more tickets (even the kiddie rides), so that is 5 rides for $20! With 3 kids, and my income, there is just no way to afford this on a normal day!

    Only problem was that it was cold (53 deg.), then windy, then the rain came on top. At least they got almost 2 hours of fun!
  17. Thursday 5/3/12

    Thursday 5/3

    PM only LCM + Crossfit

    Swim:

    Ripped straight from the PWB archives and then tweaked for LCM.

    400 (100 FR/200 IM K/Dr/100 FR)
    5x100
    3 @ 1:20 D1-3 (1:17, 1:15, 1:12)
    2 @ 1:15 hold red HR (1:10, 1:09)

    9x50 @ 1:10 kick w/ board (3 FL/3 FR/3 BR)
    5x50 swim FR
    1 @ 1:00 EZ
    3 @ :40 cruise
    1 @ 1:00 EZ

    3x
    400 @ 5:40 pull w/ buoy + paddles, N.S. D1-3 by round (5:06 (2:37/2:29), 4:55 (2:30/2:25), 4:43 (2:26/2:17))
    3x100 @ 1:40 50 Dr/50 Bld
    4x50 @ 1:00 w/ fins 25 shooter/25 kick on back in S-line

    200 EZ

    Total: 4500

    Crossfit:

    2x
    20 wall balls w/ 20 lb ball
    400 meter run

    15 toes to bar
    2:00 rest

    3x
    20 pistols
    400 meter row
    Categories
    Swim Workouts
  18. Workout 05/03/12:

    by , May 3rd, 2012 at 07:49 PM (Maple Syrup with a Side of Chlorine)
    Got in for a long swim before a short trip to the weightroom. I had a message from JamesAdams about the main set he did last month that was a killer, so I used swiped it from his blog, with a few modifications ...

    200 FR/200 BK/200 IM drill w/u
    12 x 50 Drill/Kick/Pull IM with :10 sr between each

    1 x 300 FR pull with buoy (3:31)
    10 deep water bobs before ...

    5 Rounds of:
    75 (50 Free, 25 Fly) @ 1:10/1:10/1:05/1:00/:55 by rounds
    75 (25 Free, 50 Fly) @ 1:20/1:15/1:10/1:05/1:00
    75 (all Fly).............@ 1:30/1:20/1:15/1:10/1:05
    75 (all Free) always @ 1:00 each round
    no rest between rounds...just stay on interval
    Then a long 400 loosen before getting out.
    (Solo/Rec/3400yds/65 minutes)
    ------------------------------
    I was able to keep all intervals, but did more one-armed fly then full fly. I did make a point to do a full 75 fly on the first and last rounds. James suggested that I could swap the stroke with back, but I figured that I'd just take the abuse and get a good workout. Great set, James!

    After a quick shower I hit the weight room and did:
    Deadlifts:
    3 sets of 10, bar only (45#)

    I am pretty sore after the swimming and lifting this week. Jazz suggested that I aim for 4 days of lifting instead of the 3 that I tired this week, and I have to agree that my body will like that idea a lot more.

    I might get up in the morning for a swim before work, but I doubt it. This looks more appealing right now:
  19. Wednesday May 2nd

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    500 warm up

    2 x
    * 2 x 100 @ 1:45, 2 x [ 25 stroke + 25 free ]
    * 1 x 100 @ 1:45, free

    2 x
    * 1 x 25 free
    * 2 x 50 @ 1:00, 25 stroke + 25 free
    * 3 x 75 @ 1:30, 1) 75 stroke, 2) 50 stroke + 25 free, 3) 25 stroke + 50 free
    * 2 x 50 @ 1:00, 25 stroke + 25 free
    * 1 x 25 free

    8 x 25 @ 1:00 pull with buoy and paddles, calculate golf score (stroke count + time) - went 25 - 27 (10-12 strokes + 15-16 sec)

    200 warm down

    2450

    ************************************

    PM Weights

    I started doing weights three or four times a week, following the The Jazz Hands Big Four Lifting Program. I decided to add weights to my regime both to try to improve my swimming and to also hopefully gain some weight. My BMI is near the bottom of the "normal" range so I am not dangerously thin, but 158 lb. is light for 6'3" so I would like to gain a few pounds.

    I am not strong enough to do 10 x 3 chin-ups or dips so I have been doing them on an assist machine. I started out needing 60 lb. of counter weight, but I was able to use only 40 lb. on the dips today so I already seeing some progress!

    Dips
    Body weight (158 lb.) - 40 lb., 10 sets of 3

    Standing face pulls
    35 lb., 5 sets of 8

    Box Jump
    5 sets of 10
  20. MF Gridge Prep, Thursday, May 3

    by , May 3rd, 2012 at 04:33 PM (The FAF AFAP Digest)
    Swim/SCY/Partly with Speedo:

    Warm up:

    600 various
    10 x 25 shooters
    8 x 50 fly drills

    Main MF (Monofin) Sets:

    -- all dolphin kick on back

    2 x 25 shooters
    1 x 50 up tempo w/ MF

    1 x 225 cruise for time,
    Went: mystery time
    I will note that this time was 14 seconds faster than Speedo, who put an MF for the first time and cruised a 225 as well.
    75 EZ
    hot tub w/Speedo

    1 x 200 cruise
    Went: stopped at 150
    cramp and legs were going wtf
    maybe the hot tub wasn't the smartest idea
    100 EZ

    1 x 150 cruise
    100 EZ

    1 x 100 cruise
    (hmm, this was the same time as the first 100 of my 225, reflecting my weeny sprinter endurance)
    100 EZ

    1 x 50 up tempo
    100 EZ

    4 x 50 @ 200 pace @ 1:00
    50 EZ

    4 x 50 breast @ 1:05
    50 EZ

    Total: 3100/2200 kick


    ++++++++++++++++++++++++++++

    I'm still crashing and hungover from the event. Though this is fairly normal for me after a big travel meet. I'm wondering if I should have done 3 x 1500 this week. Felt dreadful in the water today, like I was sinking. Still decided to persevere and give the legs a workout. I think they were in shock both from the kicking and hypoxic element. Plus, they were a bit sore from my first drylands yesterday in a month. Still, I feel confident about the upcoming gridge. 8 kicks the first 25 and 7 kicks thereafter.

    I will be dry tomorrow. I'm heading up to Dartmouth tomorrow for parents weekend. Can't wait to see Fort Son; it's been a long time.


    Ultra Short Distance Training:

    Wanted to post a couple articles on ultra short distance training that Kevinj posted on my blog. (Might have posted the first one before, can't recall.) Next short course season I will likely shift into even more ultra short distance training and race simulation and bag lactate sets.

    http://www.fcnm.org/kubrt4.pdf

    http://coachsci.sdsu.edu/swim/bullets/energy39.pdf

    Check out this quote:

    High-effort-level event-specific training can be performed using very short work bursts and brief
    rests. Not only is the total volume of relevant work increased, but so is the volume of specific high intensity
    work-quality maintained. Neuromuscular patterning of a competition-specific nature can be
    enhanced. Research in this area puts to rest the claim that traditional swimming training, which
    produces high levels of fatigue with high levels of lactate and glycogen depletion, is a "good"
    training experience. Such training reduces the volume and quality of potentially beneficial training
    that could be performed, and therefore, should be viewed as detrimental to possible adaptation,
    certainly when compared to what can be achieved with ultra-short training.

    Updated May 3rd, 2012 at 04:55 PM by The Fortress

    Categories
    Swim Workouts