Had a lane to myself at the Y, the other lap lane had 2 in it, and the water walker lane against the wall had 1. They drop in a stairway into the first lane, so its kind of useless as a lap lane. The 3 lane public swim area had a total of 4 people in it. 1 father and 3 kids. Pretty non-wavy day in the pool, and just glad I could be in a lane to myself.
200 Free200 SDK on back w/ short fins300 Free Pull
Kick Set (my standard "new one"):
200 SDK w/ short fins @ 3:00 (normally I do 3:30)
150 SDK w/ short fins @ 2:30
100 SDK w/ short fins @ 1:30
50 SDK w/ short fins @ :30 (went :31) - one day I'll make this one.
3 Rounds (1st Round Fly, 2nd Round Back, 3rd Round Breast) no rest between rounds
100 (25 Stroke/75 Free) @ 1:20100 (50 Stroke/50 Free) @ 1:40100 (75 Stroke/25 Free) @ 2:00100 Stroke @ 2:00100 Free EZ @ 2:00
For the 100s Stroke: Fly did 1:07, Back did 1:12, Breast did 1:22
It was nice having the extra rest for each additional length of stroke added.
Finish it up:
6 x 125 Free Pull @ (1 each) 1:50, 1:45, 1:40, 1:35, 1:30, 1:25)
I held them around 1:30s, then got moving on #5 and went 1:26, then #6 gave it all I had left and made it under 1:25.
150 EZ and out
I was cruising through the forums last night and was looking at the butterfly lane for tips and drills, since I hadn't been there for a while and found reference to the Short Axis Pulse (or SAP) drill along with half-fly. Here's the link if you're interested:
This article is on half-fly for increasing endurance, which makes use of SAP and has a link to an article on that drill. So today I decided to incorporate it into the workout. I initially planned to do a lot of drill anyway, because the short sprints always leave me stiff and not feeling like doing anything tough the next day. For the SAP drill I would take about 3-5 pulses, do a breast stroke (arms only) for breath, then go right back into SAP, and repeat as many times as needed to get to the other side of the pool. This really helped me to engage the hips in a way that I hadn't ever before. I think I was generating most of my kick from the thighs (except in BK dolphins, where for some unexplained reason it seems more natural to work the hips and core--I remembered this b/c yesterday my underwaters on the back set really gave me an awesome core burn).
I also lifted weights a little bit this afternoon AFTER the swim, while I was still warm (one of the problems I think I probably had earlier this week was that I jumped right into my lifting without any cardio before hand, so I was working out a cold body... then when I got into the pool afterward, instead of being warmed up I was just tired and stiff, which made for a miserable slog... not very productive... hindsight is 20/20, but how long am I going to be making these rookie mistakes?! I mean, I know better... I my brain just wasn't there... must have been somewhere else at the time!).
I tried adding kipper pull-ups and push-presses from the X-fit repertoire to my normal routine... I still don't like weights. I'm sure as I stick with it and can do more sets and reps of each exercise it will seem like less of a pain and more of an enhancement to my swimming routine.
Here's what I did in the pool beforehand:
400 EZ swim (alternate 100 fr and 100 pull w/ buoy)
4 x 25 SAPs on :45
4 x 25 breast pull w/ buoy on :45
4 x 25 breast kick w/ board on :45
100 1-1-1 fly drill (4-5 SAPs, 1 full stroke fly, 1-arm fly stroke (r), 1-arm fly stroke (l), repeat)
4 x 50 modified fly on 1:15 (4-5 SAPs 2-3 strokes fly, 2-3 SAPS [or 1-arm fly], etc. on first length; reduced the number of SAPs or 1-arm each length, until the final 50 was all full stroke--still feeling relaxed, engaging hips more)
2 x 100 IM on 2:15
400 EZ (alternated 100 fr and 100 bk)
TOTAL: 1800 SCY/45 minutes
Swim/SCY/Solo @ Pitt
4 x 50 scull w/paddles @ 1:00
3 x (4 x 25 shooter w/fins @ :30-:40 + 50 EZ)
12 x 25 burst + cruise @ 1:00
3 x (25 AFAP back from the blocks + 25 EZ)
1 x 50 fly AFAP w/fins, 24 -- ugh!
5 x through:
4 x 25 DPS free w/agility padddles @ :30
1 x 50 kick @ 200 pace
1 x 100 IM, 75 smooth + :10 rest + 25 fast free @ 2:00
1 x 100 EZ @ 2:00
I'm feeling pretty dead, and that after a day off yesterday. I think I went from 0 to 100 mph last week, doing a lot of speed workouts after a couple months of maintenance cruising. I guess I should have eased back into the speed work more gradually. The 100 IMs felt horrible today. I think the temp being 4-5 degrees cooler than I'm used to may affect my lungs slightly too.
The latest Rushall article on USDT: http://coachsci.sdsu.edu/swim/bullet...0NON-TAPER.pdf. What do you guys think?
Was thinking of using this workout for distance day at Pitt. What do you all think? Is it distancey enough?
4 x 100 kick w/fins, descend to 200 pace @ 1:30
2 x (4 x 25) @ :30
1 = moderate 2 breath
2 = build to fast, 2 breath
3 = moderate 1 breath
4 = fast no breath
6 x 75's free @ 1:10, descend 1-3 & 4-6
100 kick @ 2:00
1 x 500 broken (5 seconds rest @ each 100, descend each 100)
100 kick @ 2:00
6 x 75's @ 1:15, IM switch
1 x 100 kick @ 2:00
1 x 500 broken =
50 @ 200 pace + R:05, + 4 x 100's smooth/low stroke count + R:05 between each 100 + 50 fast (200 race pace)
1 x 100 kick @ 2:00
6 x 75's choice @ 1:00, descend 1-3 & 4-6
1 x 100 kick @ 2:00
1 x 500 fast w/fins and/or paddles
Updated September 8th, 2013 at 06:53 PM by The Fortress