4 x 50 caterpillar fly drill w/agility paddles @ 1:10
4 x 25 back shooters w/fins @ :40
2 x 50 front scull w/agility paddles @ :15 RI
2 x 50 scull switch drill w/agility paddles @ :15 RI
2 x 50 DPS free w/agility paddles @ :15 RI
200 breast w/fins
4 x 50 single arm fly w/agility paddles
4 x 25 belly shooters @ :45
2 x 50 feet first scull @ :15 RI
2 x 50 hesitation back drill w/agility paddles @ :15 RI
2 x 50 DPS back w/agility paddles @ 1:00
200 breast w/fins
4 x 100 @ 2:00
-- 25 shooter + 25 back kick + 25 shooter + 25 back kick
-- A noodler asked if I was on some experimental blood treatment that hyper oxygenated my blood and allowed me to stay underwater. I wasn't sure if he was serious or not ...
Just a recovery swim today. I was predictably sore after yesterday's chute-ing. Should have foam rolled last night! Thanks to Frank (fdotten), I bought some small agility paddles. Previously, I had only found the medium size ones. The smaller size will make my shoulders happier and hopefully I can use them with the evilstroke.
Good article on overtraining: http://running.competitor.com/2013/0...self-out_39479
Updated January 30th, 2013 at 06:08 PM by The Fortress
I've not been posting this past month because my swimming has been unremarkable. Because of a shoulder issue I've not been able to do any fast swimming since sometime in November, then the city pool was closed for most of December so my training was hit and miss for those 2 months. After the pool re-opened this month, I've been swimming steadily but everything has been IG type of workouts because any fast swimming hurt. The distance work did have its benefits though, as it helped me prepare for the One Hour Postal. A few weeks ago I finally got in to see a Physical Therapist and the treatments did amazing things for my shoulder!
So this is what I did today.
Warm up (950)
200 swim - 100 kick - 100 drill - 200 pull (build)
3 x 50/50 build
8 x 25/30 with fins #
#1 - 12.5 fast/12.5 ez, #2 - 12.5 ez/12.5 fast,#3- 25 ez, #4 - 25 fast
Set #1: Main Set (1250)
100 back build/2:30 – went 1:24
2 x 25/1:00 AFAP free – under 15 for these
100 ez choice (drill - swim by 25's)
100 back as: 50/10sr/50 strong/3:00 – went 1:20
2 x 25/1:00 AFAP free – under 15 for these
100 ez choice
100 back as: 50/5sr/25/5sr/25 very strong/3:00 – went 1:18
2 x 25/1:00 AFAP free – under 15 for these
100 ez choice
100 back as: 25/5sr/25/5sr/25/5sr/25 even stronger/3:00 – went 1:16
2 x 25/1:00 AFAP free – under 15 for these
100 ez choice
100 back NS/3:00 – went 1:22
1 x 25 ALL OUT free – under 15
125 ez choice
Set #2: Kick (200)
200 continuous kick moderate without board or an equipment
alternating dolphin/flutter by 50
200 easy free
Total: 2600 yards
Wed Jan 30th, 2013 scy
Days Till SC Zones
Swam Fri, Sat, Mon & tue but didn't blog
Lifted: Tue (1st time since Nov, it was light & short, just to get going again and not get too sore)
Fri Fast Friday
Sat Easy aerobic to rest for Sun hour swim
Mon was tough aerobic stuff and I was fried from Sun and not good for much
Tue IM stuff
6:30 - 8:00 dove in around 6:32
SCY UT Swim Center main pool, north end
Swam with Mike, Todd, & Chris
did 1400 ish
4 rounds of
100 IM fast
then 400 FR 70% with 3 SDKs off each wall
8 x 25
odds: fast from a dive
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Had a great day in the pool today. Interestingly enough, my biorhythms are at only 41%. I'm sure there's a lesson in there somewhere. Coach called a very unusual set for a Wednesday. Don't know quite what he's up to. PLUS he advised us that there would be NO Goal sets on Saturday! Perhaps that was to encourage the three of us old ladies to go ahead & come on out!
400-300-200-100 P Demont on 1:20 base
8 x 50 K on 1:00
8 x 100 on 1:20 (held mostly 1:11!!!)
one min rest
8 x 100 breast/free - first 4 50/50, second 4 75/25 on 1:50/2:00
Despite how lousy I've been swimming last week and longer, I decided to go ahead & enter the Auburn Meet. I figure, what the heck, at least I can compare my times this year to last year at the same meet. Planning on the 100, 200, 500 Fr, 100 & 200 Br, 100 & 200 IM. We'll see about that nasty 200 IM - I usually scratch it. (Maybe I should start my psych up talk NOW)
Luckily i was able to catch an earlier flight from Tampa(via Miami - still amazes me how you can get a cheap flight somewhere by flying in the opposite direction first) which meant i arrived at the hotel in Alexandria at 7.30 instead of 11.30. I grabbed some food at whole foods before arriving at the hotel and was in bed asleep before 9pm. The alexandria masters have two 1 hr workouts on wednesday and i swam the early one at 5am. They have some great swimmers and Katie Gilmore is one of there nationally ranked swimmers. She trains hard and it was great swimming with her. Although the yardage was fairly short(they have a meet on sunday) it was a good session and i enjoyed it.
4x(50 fast on 50, 100 one arm drill on 1.45, 25 fast on 30, 75 moderate) IM order
6x50 fly kick on 50
5x100 odds fast on 1.40, evens breast pull, breast kick/fly kick by 25 on 2 min
8x75 odds fly,back, breast, evens back, breast, free on 1.30 fast
100 race pace
I went 58, 58, 56 on the fast free 100s in heavy traffic. On the 100 IM i went 1.04 which is really quick for me. My breast has come along really well which is a big surprise. I need to work on my fly endurance and speed. Currently fly is my worst stroke. It was great doing a little less yardage with some more intensity on the 100s.
Sunday and Monday nights I only got 4 hours sleep just naturally waking at 2am. Last night I just never fell asleep. I don't feel tired, atleast not at the moment. This may be contributing to my muscles not recovering well. MASSAGE TIME!!
I will try to schedule one this week.
500 free kick w/zoomers
10x50@1:00 back went 54, 52, 51, 50, 50, 50, 50, 51, 49, 47 a good solid set
5x100@1:45 w/paddles back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr
4x50 from block good breakouts, my lower back hurt on these so it was hard getting off the block
300 various stroke drills w/snorkle
100 breast kick testing my left knee after it popped last night.
Total 2700 yards
After tonight, I would've rather repeated my 7,500 swim from yesterday again. Tonight was all about sprint endurance, and it gets painful really quickly.
We had 6 or 7 people in each lane tonight, so it was hectic!!
6 x 50 V-Sit Scull @ 1:50
10 x 100 SDK w/ short fins @ 1:20 (basically I missed them all after the first 2)
super wavy during this
Main Set (EN3 work):
4 stations (3 lanes, and 12 1/2 yd. deep tank)
Round 1: IM
8 x 100 IM @ 2:30 (held 1:10/1:11s on most, last one 1:09)
Round 2: Strong Stroke (no way was I doing fly with that many in the pool)
8 x 100 Breast @ 2:30 (held 1:21/1:22s, last one 1:19)
Round 3: Free
8 x 100 Free @ 2:30 (held 1:02/1:03s, last one 1:00)
Round 4: Short Sprints in deep tank
20 x ~12.5 Free breakouts @ 1:00 (room for a quick streamline, 4 strokes and look for the wall)
4450 Yards of pain
I thought I did pretty well considering the wavy crowded conditions. John wants me to try to hold 1:00/1:01s on all the 100 Frees we do like this, with my goal of reaching the 5:00 mark in the 500. I actually find it easier to do that on the 1:30 interval rather than the 2:30 interval. Less time for lactic acid buildup.
First time I've done this in a long time, but I was so sore still today from Sunday, that I was having a hard time convincing myself to get in at all. By the time I did finally get to the Y this morning I only had time for a quick swim because of a meeting at work. I convinced myself that this was ok, because it was supposed to be another drylands conditioning day anyway. So, I figured I would break it up... swim on the way into work and then stop back by on my way home in the evening to do a quick drylands workout.
The AM swim was a quick 2200/51 minutes; I was miserably tight and, though my times were a little faster than yesterday, still felt really slow. I did mainly 50s and 100s on generous intervals, trying to keep the speed up a little. I probably did four 100s free on 1:50 in around 1:26-1:28 somewhere in the middle before switching over to 50s, which were a little bit faster (:38-:40) than yesterday, but didn't feel easy by any means. At about 1600 I decided to do 2 x 200 IM on 5:00 to get myself up to 2K yards. The first one was in 3:28 (pretty close to the fastest I'd ever done) and the second was 3:19 (now I've got my seed time!)--something happened on my breast leg, I didn't lose tons of time, and I think it was faster turnover on the front end of the stroke. I did an EZ 200 fr and then hit the showers.
All afternoon I still felt sore, tight... not as bad as yesterday, but I thought the swim would help loosen me up. I was running late at the end of the day and was probably just looking for an excuse to skip it anyway (such is my frustration with drylands!) that I decided I didn't have time to stop by on the way home... maybe I could get back after dinner. My night to cook: tacos! Dinner was pretty quick; dishes went fast, all of a sudden it was almost 7PM... lo and behold, I had plenty of time to get to the Y before closing. Really?!
Whatever... I went in, ran a mile on the treadmill to warm up, went through the same conditioning exercises I did on Sunday, and felt pretty good. I thought, since I only had time for 2200 in the AM, I might finish off the day by stretching out for an EZ 1000 in the pool. This was probably the best thing I could have done! It was probably what I should have done on Sunday for a cool down. Something happened on that thousand in the pool: all the tightness was gone, all the soreness was gone... fatigue was still there, but it was as though all the toxins had been brought out in my drylands to be flushed by the cool-down in the pool. Nice. So I ended up with 3200 in the pool, all quality work I could feel pretty good about, a mile on the treadmill, and a good 30-minute conditioning session in one day.
Stopped at the store for bananas on the way home and made smoothies (frozen berries and fruit mix, banana, vanilla yogurt, skim milk, handful of fresh spinach). Great way to finish out the day!
I just didn't have it today. The culmination of too little sleep this weekend (my daughter's sleepover and a night on the concrete floor at the McWane Center in B'ham), the drain of being in court all day Monday to testify in a case (today also), dealing with some family matters, and hard workouts on Saturday and Monday. Any way, my arms and shoulders just didn't have any strength or endurance. So I cut my workout short figuring the swimming really wasn't do me any good. Maybe tomorrow will be better.
Ray and Keith were back, so I started with them. The other group had Roger, Peter, Dave, Dave, Meredith, and Danny.
5x300 on 4:30 Free, Free, Back w/pddls, Back w/pddls, Free w/pddls
2x200 Free on 3:00
5x100 on 1:30 Bk/Bk/Bk/Fr/Bk w/pddls
6x50 Alt. Breast/Free on 1:00
6x50 Back w/paddles on 1:00
4x50 Alt Breast/Back
3x100 Free on 1:45
AM Crossfit and PM SCY
1:00 on/ :30 switch for the following:
back extensions on GHD (glute-ham developer)
Weight was added incrementally. The goal was to keep adding until fail, and if you failed, you immediately did 5 burpees. There was no time limit, I was working with 2 other guys so my rest was the time it took them to do their reps and then re-rack the weight.
Results (by round): 75 lbs, 95, 105, 115, 125, 135, 155 (Failed on cleans)
400 R.I.M.O. 50 dr/50 sw
8x50 @ 1:00 I.M.O. 1 drill/1 build
2 @ 4:00 AE (3:26, 3:21)
2 @ 3:50 RED (3:14, 3:15)
2 @ 3:40 RED (3:16, 3:15)
2 @ 3:30 BEST AVG (3:10, 3:09)
2x (all BR)
4x25 @ :35 swim w/ buoy
4x50 @ 1:05 swim w/ strapless paddles + fins
4x75 @ 1:20 swim w/ fins kick 15M off each wall
My groin felt really sore after doing the meet plus 2 soccer games on Sunday. I rested it yesterday and it was still sore today, which made it a tough pill to swallow working on my best stroke today and not being able to kick. I felt REALLY GOOD on the 300s though. Nice and smooth, kept my heart rate in the appropriate zones. Hoping my groin feels better by the end of the week. I need to figure out why it only hurts during/after swimming breaststroke IN A MEET!
Warmup: 200 FR/200 BK?200 IM drill
6 x 100 FR on 1:30 (mixed some 50'sBK in there)
6 x 100 on 2:00 (2 kick, 1 IM)
4 x 50 on :60 (Stroke IMO down, FR back)
200 loosen and out
(Solo/Rec/2200 yds/40 min)
Had a busy weekend at work, with the store's grand reopening on Sunday. Some fun events in the different departments, and we were provided with breakfast and lunch - bonus!
I had planned to swim yesterday but there was a power outage at the Rec (also my street) for a little over an hour, so they closed. This after basketball didn't happen yet again on Sunday. Was not weather related (although we had a mix of snow/sleet/freezing rain), but rather a fire at an apartment building at the beginning of the street - all ok. Men's group was also canceled, so I just relaxed at home.
Day off today, but I think I am getting another bout of the sinus crud. Two hour delay this morning was a nice treat for extra sleep, and I took a nap during lunchtime adult swim. I was going to skip tonight as well, but decided that a stretch-out swim would be beneficial so I didn't push the intervals too much. I'll be heading back in a bit to oversee the Masters practice, then home to an early slumber.
5 x 50 caterpillar fly drill @ 1:10
10 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
5 x 20 dolphin kick, dive off side w/parachute, 15 fast kicks, cruise back
5 x 30 dolphin kick, dive off side, kick fast to 15 m, cruise back
5 x 35 free @ 100 pace from dive off side + 65 EZ
-- ugh, free felt awful after yesterday's explosive pullovers
8 x 25 right side burst dolphin kick @ 1:00
4 x 25 torque drill w/parachute and agility paddles @ 1:00
4 x 25 torque drill w/paddles @ 1:00
4 x 25 breast w/fins & parachute BA @ 1:00 (19s)
4 x 25 breast w/fins BA @ 1:00 (13 flats)
Worked on short bursty bits and the chute today. It doesn't seem like much, but I'm quite bushed. The chute is very fatiguing! I will definitely be doing a recovery workout tomorrow.
I need to sign up for the Albatross meet soon. Jeff is going to strictly enforce a swimmer limit, and this is a popular meet. I always use it as a pre-nationals quasi-taper meet to get some fast SCM times. As usual, I'm not sure what to swim. I just know I want to lead off with the 50 back. I'd like to do the 100 IM and 50 fly, but they're too close. I'd like to do the 100 fly, but not before the 50 back. https://www.clubassistant.com/club/meet_information.cfm?c=1409&smid=4470.
SCY@Fort Myers Aquatic Center
Air temp of 75, pool at 80, 100% water clarity.
Sunny skies with humidity at 67%
200 FR DPS ABPT
300 FR Kick
500 FR as 5(1x50 Kick on :50, 2x25 Swim on :20)
50 Kicks were 45-43, 25s were 14s, last two 13
400 BR Kick as 100/bd, 100/snorkel
300 BR 50 Kick/50 Swim w/snorkel
6x50 BR on :20 rest 25 K/bk, 25 Swim DPS ABPT
400 BK Kick as 25 steady/25 FAST w/8-10 SDK
200 BK as 50 Double Arm (DA) DR/50 Swim w/strong kick
200 BK Swim as 25 steady/25 FAST w/agility paddles
2(4x25 BK on :40, 1:00 rest)
300 DPS FR ABPT w/agility paddles
400 D Kick as 100/bk, 100/bd
4x150 FLY on :30 rest as 25RA/25LA/50DA-on-bk/50 Swim
---1,3 w/agility paddles - 2,4 without
2(4x25 Fly on :30, 1:00 rest, then on :40)
---each round; 2x25 w/agility paddles, 2x25 without
300 DPS FR ABPT
3x300 FR on 1:00 rest w/snorkel-agility paddles
steady state swimming ABPT
8x25 FR on :20
3x50 FR on 1:30
28, 28, 27
400 BK DPS ABPT
Disclosure - below are rambling long comments, so feel free to skip if found to be tedious, boring, nerdy and self centered.
Sore from speedwork with/without paddles during the recent seven days, dryland was mostly core, stretching, bands, and some maintenance strength, but no heavy stacks. Returned to the full dryland program last night, which along with yesterday's swimming workout led to some soreness and fatigue coming in to today's swimming session. Frequent brief band sessions, stretching, managed nutrition, and good sleeping certainly help to minimize what could be far more soreness and fatigue.
Warm Up - The 500 FR with 50 kick then 2x25 on :20 was challenging and fun to do and will do more variations on that. The increase in kicking sets during last several weeks was obviously to get stronger and faster in kicking, but the real mission is more than just fast kicking in itself, but to use that kick consistently when doing the full stroke. A strong steady kick makes my overall stroke more effective, efficient and faster - also at a cost of more energy, so at least for the 1650 and down, training to use a solid kick all the way.
Set 1 - While my breaststroke is basically good form, in no way am I a natural at the stroke. I could not do it in high school, and it was only after playing two seasons of college waterpolo, then club polo for several more years, that I became proficient in BR kicking. Today I did BR drills, moderate swimming, but no BR speedwork. That is because this last weekend in the little community pool, when starting some fast 12.5 BR bursts after doing a lot of FLY bursts, I went too hard with too wide a kick on the first one. It was not very smart, more like a novice - should have known better. The result is one minor subtle strained groin in the right leg. I have been fortunate over the years to avoid most kinds of swimming related wear and tear on the body, but I know how these things can linger. So now doing a very narrow BR kick being careful not to engage that vulnerable area, along with stretching it, rubbing in muscle relief lotion before, during, and after the workout.
Set 2 - My backstroke continues to improve even though I do not work on it during the weekends in my little pool. However my SDK capacity is not any better and it was a struggle to even get to 8 SDKs off the wall. I will have to write some specific SDK into the program more consistently. Did the 25s without any paddles, not having done BK speedwork recently. The first round of 25s doing 15 was good, then after 1:00 rest, it was all 14s on the second round - and they were not 14s turning to 15s, but 13 coming in with 14 at the touch - an excellent effort. Somehow this year I have found a way to engage a bent elbow catch or EVF as soon as my arm slides in the the water.
Set 3 - The agility paddles are the only paddles I have ever been use to swim butterfly. These paddles, with careful focus, can really help set up the EVF catch with elbows near the surface without excessive undulation. They slow down my tempo a bit for now, but over time I expect to come closer to the tempo without them. Today the 25 times were the same with/without because without the paddles the tempo more fluid and faster. But the paddles really facilitate the hand feel for a fast quick high elbow catch. Have said all that, today was also the first fly speedwork (other than 12.5 bursts on the weekends) in a long time, so while the 14s were good, the 13s made me smile.
Set 5 - On the days with more speedwork, doing lots of carefully managed warm down between sets prevents the quality of the next set from being diluted with too much residual fatigue. A good warm down really does clear the body more than hanging on the wall. The little freestyle set of 8x25 on :20 followed by 3x50 on 1:30 is designed to do FAST swimming for speed with quality form when tired and weary accumulated over the workout. The warm down after that is very important to leave the pool only when the stroke feels good at the ABPT level.
Updated January 29th, 2013 at 10:26 PM by fdtotten
I swam with the University of Tampa masters this morning. The swim was outdoors and the pool was quite warm. I suspect in the 80s. By the end of the workout i was feeling pretty dizzy.
5x50 descend 1-3, hold 4 and 5 on 40. I went 33,32,31,31,31
200 fast i went 2.05
10x25 one arm pull on 30
5x100 on 1.15
10x25 one arm pull on 30
5x100 on 1.15
8x75 on 1min
I struggled with the structure of the workout today. I am getting used to building yardage throughout the workout and the stroke work today was where i was just getting going. Probably a good thing for me to focus on but not where i am used to doing this. With that said i enjoyed visiting a new pool and training with a new group. I am spoiled with our facility where the water is race temperature all the time and the facility is ultra modern.
Swam w/ Dave, Dave, Danny, Meredith and Roger. Dave, Ray and Keith did their own thing a couple lanes over.
600 Warm up
200 IM, 12.5 kick/12.5 swim
2 rounds of:
* 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
8 x 25 -:40, IM order; Odds build, evens fast
8 x 25 - 1:00 burst 15M + cruise
3 rounds of
* 4 x 50 IM Order - 1:30, break for :10 @25
* 1 x 50 Easy
3 rounds of
* 5 x 50 kick w/fins - 1:30, odds afap, evens easy
Did middle round br kick w/o fins. Made sub-:40s (:37.5 on one). Didn't think I could do that.
1000 Timed, alternate 100 Pull w/ 100 Kick (13:20)
200 Cool down
Today I was just sluggish, having trouble sleeping again so after 2 hours just laying in the bed it was time to go to swim practice.
500 Free every 4th lap streamline kick on back
500 free kick w/zoomers every 3rd lap fast
Monofin Play Day
8x25@:05RI fly scull w/monofin & snorkle
8x25@:05RI torque drill w/snorkle & strapless paddles & left the monofin on just didn;t use it
8x25@1:00 fly sprint w/monofin went 17, 16, 16, 15, 15, 15, 15, 15 this really took alot out of me the first 3 I had a problem with my rhythm the last 5 were fantastic for me and left me huffing and puffing
200 fly kick on back w/monofin
200 1 arm fly drill alternate arms each lap
500 Free every 4th lap kick streamline w/snorkle maintain a 6 beat kick
Total 2500 yards
Tonight was a little different practice. Basically it was going to be a somewhat self-directed day, as the coach would give the sets, but then he was pulling the swimmers out one by one to talk about their meet last weekend, and also go over the end of season goals for whatever meet they're shooting for, whether that be the A Champs, Sectionals, Sr. Sectionals, etc. I was the only one who didn't get pulled out for any special talk... But I did get to practice all by myself in lane 6 tonight which was a big plus. I basically had free reign to do what I wanted, so I just took John's sets, which were basically easy/recovery, and twisted them a bit to be a "high score" on my 1 workout yardage as a masters swimmer.
Assigned/[What I did]
1000 Free [1200 Free]
500 Kick w/ board [another 1000 Free]
1000 Free Pull breathe every 3 [1000 Free Pull neg. split] went 6:00/5:50 by 500s - 11:50 total
[300 EZ Free] while they finished up
(3500/3500) <--we were at 7:44pm here, so with my 1:00 or so breaks between each 1000, I'm movin'!
10 x 100 IM @ 2:00 stretch out [15 x 100 IM @ 1:30] held 1:18-1:20s
(1500/5000) ~8:10pm now...this makes me more confident that I can make my 5000 yard swim-a-thon in under an hour next month.
10 x 100 Kick w/ fins & board @ 1:30 [10 x 100 SDK w/ short fins @ 1:30] held 1:20s
6 x 50 V-Sit Scull @ 1:45 [6 x 50 V-Sit Scull @ 1:30] forearms and hands killing me
8 x 50 w/ buoy front/mid/finish sculling @ 1:30
[8 x Free Pulls @ 1:30]
Odds 100s (went 1:05/:06s)Evens 125s (went 1:23/:24s)
8 x 25 Sprints Choice @ 1:00 [8 x 25 Sprint Fly no breathers @ 1:00]
100 EZ and out
7500 Yards - not too shabby, and quite a fun workout.
I didn't get to the pool until very late today and I was tight, extremely sore from the weekend. I went to bed last night feeling pretty good and woke up this morning with the delayed-onset soreness from yesterday's conditioning--the first drylands session in a week. I can't wait until my body is more fully adapted to those core exercises, etc.
The swim today was tough, felt like I couldn't get it out of first or second gear:
400 swim on 7:30 (7:00)
4 x 100 on 1:50 (alt. pull and fr)
4 x 50 on 1:00 (fr, desc. :45-:41)
8 x 100 on 1:45 (alt. pull w/ paddles and free)
4 x 25 fr on :30 (:18-:20)*
2 x 50 fr on 1:00 (:40)*
2 x 100 back on 2:15 (1:45-ish)
2 x 100 breast on 2:15 (1:47, 1:52)
100 EZ free
2500 SCY/48 minutes
*I initially planned to do at least 10 x 100 fr on 1:45, but was moving so slowly that I decided just to break up the last 200 of this set and try to find a higher gear. Hope tomorrow feels better!
RC/Scapular ex, 15 min
explosive leg press, 190 x 3 x 15
explosive super pullover, 100 x 3 x 12
good mornings, 85 x 4 x 8
leg abductor, 130 x 4 x 6
cable twist w/yoga ball, 50 x 2 x 12 each side
wrist curls, 65 x 4 x 12
power wheel pike ups, 2 x 12
long arm crunches, 2 x 50
extreme angle iso squat w/6lb DB, 5:00
Bike, 20 min
The girls were off school today, so I didn't have time for a recovery swim.
In case I feel motivated this weekend, I signed up for the Tropical Splash meet this Sunday. :O I haven't swum at this meet in years. It has an early start and the pool is not great. But I'm going to cruise in late and swim mostly in the second half of the meet. 50 fly/50 evil//200 evil. No touchpads = no backstroke for me. At least one split request of course. Not going to rest at all.
Updated January 29th, 2013 at 12:49 PM by The Fortress
500 mix up
6 x 75 @ 1:30 w/fins
--50 sprint kick
--25 sprint swim
--went fl,bk,fr by 75
2 x through (focus on form and turns)
2 x 50 fly r/10
100 bk r/10
2 x 50 br r/10
100 free r/60
100 fly r/10
2 x 50 bk r/10
100 br r/10
2 x 50 fr r/60
Talked to coach for a few about my stroke
2 x through
200 @ 3:20 even split
2 x 100 @ 1:40 negative split
4 x 50 @ 55 descend
--pulled round one and went back on two
Felt pretty good tonight. The stroke set was nice to work on form and turns while not stressed with a interval. On the last set I should have pulled on a faster interval but did well on the the backstroke round. Backstroke is feeling really good latly. I have been working on my pacing and I think it is paying off.