Sat Drylands: rehab exercises, 15 min super pullover, 110 x 1 x 15, 120 x 2 x 15 good mornings, 65 x 1 x 8, 75 x 1x 8, 80 x 1 x 8 explosive leg press, 190 x 3 x 15 leg abductor, 120 x 3 x 8 rear delt fly, 75 x 2 x 8, 80 x 2 x 8 power wheel roll outs, 3 x 15 knee tuck jumps, 10 standing broad jumps, 10 altitude drops, 10 Sun Swim/SCY/Solo: 600 various 8 x 25 shooters w/fins @ :40 50 EZ 15 x 50 fly & back drills @ :20 50 EZ 10 x 50 smooth free w/paddles @ :50 100 EZ Total: 2250 +++++++++++++++++++++++++++ Ack! My house is a cesspool of viruses. Lil Fort was sick all weekend with a stomach bug, having inherited it from Teen Fort. I just dropped Mr. Fort off for a flight to Phoenix and he is not feeling well. And, now, I am feeling poorly. I just hope I get the mild version! For this reason, I popped into the gym on Sat., my usual day off. Just did a recovery workout today. Here are some interesting links to research on training specificity that Jimby posted on FB: http://coachsci.sdsu.edu/csa/vol12/table.htm Yay! Homeland and Dexter are back and I can recline in style.
I just completed my last YMCA lap swim session, as my membership is done as of today. I'm sure I'll be back to it one day again, but for now, I'll be 100% swimming only with the age group team. I got the idea for my swim today from [ame="http://www.usms.org/forums/showthread.php?t=21404"]Chris's post on the HVT Workouts [/ame]listing, though modified as he suggested for swimming vs. kicking Warmup/Main Set All-in-one 7 x 100 Free @ 1:30 (1:15s) no extra rest 6 x 100 Free @ 1:25 (1:10s) rest < :30 to nearest 60/30 on paceclock 5 x 100 Free Pull @ 1:20 (1:08s) rest < :30 4 x 100 Free Pull @ 1:15 (1:08s) rest < :30 3 x 100 Free Pull @ 1:10 (1:06s) rest < :30 2 x 100 Free @ 1:05 (1st one 1:04+, didn't make 2nd one) rest < :30 1 x 100 Free @ 1:00 (went 1:01) 200 EZ ----------------- 3000 Yards Ending this month I had my largest yardage output ever, and I swam only once a day, no doubles. Prior to the summer months, I was averaging about 45 miles a month. Here's my last few months showing my summer training into when I joined the swim team: Jun- 32.46 miles (=57,137 yards, =52,246 meters) Jul - 29.96 miles (=52,724 yards, =48,211 meters) Aug - 23.03 miles (=40,532 yards, =37,063 meters) Sep - 64.36 miles (=113,280 yards, =103,583 meters) I swam almost triple what I'd done in August, and wasn't really too beaten up by it. I know I'm tired, but I'm still expecting good things to come in my next couple meets anyway.
Since I was coaching I really didn't get a warmup only 300 yards and then a 200 breast. Have not swam it in years and still managed a 3:22.70. I haven't even trained it in almost a year. Just a few laps hear and there. NOT BAD!
Swam w/ Dave, Dave, Mary and Sally. SCY 500 Warm up 200 Kick 4 x 100 IM - Odds Drill, Evens Swim 4 x 50 Kick 4 x 50 Kick 200 Fly down/free back - 3:15 200 Free - 3:00 200 Back down/free back - 3:15 200 Free - 3:00 200 Breast down/free back - 3:15 4 x 50 Kick 25 Fly - :30 50 Bk/Br - 1:00 100 Free - 1:30 2 x 25 Fly - :30 50 Bk/Br - 1:00 2 x 100 Free - 1:30 3 x 25 Fly - :30 50 Bk/Br - 1:00 3 x 100 Free - 1:30 4 x 25 Fly - :30 50 Bk/Br - 1:00 4 x 100 Free - 1:30 200 Cool down (4350 total)
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