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  1. Friday Freeze 10/07/11

    by , October 7th, 2011 at 11:24 AM (The Labours of SwimStud)
    Brr...it was 37 degrees on the drive this am . The pool wasn't pleasant when I dove in either so I hustled to warm up.
    Warm Up
    400 FR
    8 x 50 Drill 2 each: Stick, Fulcrum, Skate, 3 & Skate
    100 EZ FRee

    Main Set-Free

    5 times through
    100 Pull 2:00 moderate/recovery
    50 Kick 1:30
    50 Fast 1:00

    100 Easy

    Fly Set
    8 x 75 K/D/Swim by 25 on 2:00
    1-4 kick on back no board....5-8 I had to get a board and go on my front.

    Kicking with Fins
    1 x 200 Moderate
    Underwater
    8 x 50 1:00 FR/FL by 25
    Max underwater off of the walls breathe when necessary.
    1 x 200 Fast Kick

    Cool
    300 FR
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  2. Long Course and no fly! Oh My!

    by , October 7th, 2011 at 09:06 AM (Mixing it up this year)
    Just going thru the motions again. Still a little sore and mentally drained this week.

    1000 Free broken
    500 Free kick w/fins
    6x50 Free w/snorkle as 15 meters kick/20 meters swim/15 meters kick (snorkle kept filling up on me)
    10x100@1:45 free w/paddles & bouy
    4x50 from dive 20 meter sprints

    Total 3000 meters
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  3. Thursday, 10/6/11

    by , October 6th, 2011 at 08:54 PM (A comfort swimmer's guide to easy swimming)
    A recovery day today. And I needed it. I swam like crap.

    SCY
    Warm up (800)
    200 swim free
    200 kick on back
    200 drill, 1 arm free with snorkel and 1 arm back
    200 pull/scull with snorkel

    Pull with bouy only (300)
    6 x 50/1:00 2 free, 2 back, 2 breast
    - held interval for free and back, had to go on 1:15 for breast

    Set #1 with Fins (800)
    Kick 6 x 50/1:10 kick 15y under water off each wall
    - alternated on back and belly, was going almost 15y on 12-13 SDK
    - flutter on back for remaining 10y, doing these around 45
    Swim free 8 x 50/45
    - around 38

    100 scull (25 front/25 ww/25 backsweep/25 front)

    Set #2 with Fins and paddles (800)
    Kick 3 x 100/15sr 1 choice - 1 mix - 1 dolphin
    - did 1st one flutter on back, 2nd one 25 dolphin/25 flutter on back, 3rd dolphin on back. all around 1:30
    Swim back 8 x 50/50
    - did these around 43

    100 swim free

    Set #3 (400)
    4 x 100 free or back with 6 - 8 SDK off each wall and DPS
    - 1 & 2 back, 3 & 4 free

    Warm down

    Total: 3100 yards
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  4. Workout 10/06/11

    by , October 6th, 2011 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec scy

    400 w/u (200 FR, 200 BK)

    8 x 50 kick on :60

    100 FR drill

    2 times through (Pull 1st, swim 2nd):
    2 x 100 FR (dps/fast by 25) on 1:40
    2 x 100 FR (dps/fast by 50) on 1:20

    100 drill IM order

    400 FR with paddles
    (25 dps/25fast, 50/50, 75/75, 50/50)

    8 x 25 on :30 FAST IM order

    200 junk w/d
    ------

    I made some more grape jelly this morning, then picked up some more supplies for the garden with my wife before heading out for a motorcycle ride with my new helmet. Was able to squeak in 65 chilly miles - just happy to be out on the bike for the first time in almost a month.

    After helping some in the garden and getting dinner started, I was running late to the pool tonight and just was not all that motivated. I settled on a 400 theme for the evening, with some lower yardage sets with more rest than I am used to.

    I noticed that on the main 100's set if I breathe every two strokes I was gassed by the end of the 100, but felt a little better if I could breathe every 3/4 strokes. For the pulls I held 1:08-1:10, and the swims I held 1:04-1:07 (really feeling slow on the last one). Focused on my catch and pull with the paddles.

    I now will work through the weekend, and found out that the pool is closed Monday for Columbus day. Planning to juice some grapes tonight and use it to make more jelly this weekend. I also ordered that wine-making kit, which should be in next week (a special trial for my wife). Also, the AHL team in Albany has its first game Saturday night, so my son and I are going to head over after I get out of work. Be safe, all.
    Categories
    Swim Workouts
  5. Hate swimming in hot water!! 10/06/11

    by , October 6th, 2011 at 05:18 PM (Workout Swimmer)
    Grr, they are heating the pools already!! Went at lunch to Meyers Park, hoping that it might be cooler than Trousdale, but no luck. At least it wasn't 86.

    600 (100 free, 25 back/25 breast x 4)
    300 pull no bouy.
    Then everyone else got there.
    9 x 100; three on 1:30, 50 easy on a min, then three on 1:25, 50 easy on a min, and then three on 1:20. Swam the first 6 x 100 w/bouy, no paddles
    Main Set:
    50/100/150/200/300/200/150/100/50 freestyle on 1:20 base interval, with a 50 off stroke between each distance, except we did an extra 50 after the 300, and another one after the last 50. I started wearing my zoomers (not that I'm sure they actually do much other than boost my self confidence, and help off the walls) at the first 150, because Jennifer was zooming!! Geez - on the 100, I think she went sub 1:05 - which is crazy! for workout!! Wish I could do the same thing.
    Then, everyone else got out, and I did another 300 pull w/paddles.
    Total for the day: 4000SCY

    **almost posted this as "I'm in hot water!!" but decided that would be trying to draw attention to myself!
    **supposed to swim my 10 miles tomorrow. We'll see - if the water is ridiculously hot, we may have to postpone this for another day.
    Noticed that my GTD today puts me at just over 400 miles for the year. 80% of the way there!!

    Updated October 7th, 2011 at 09:24 AM by Celestial (New info on GTD)

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  6. Great DAMM Sprinty Workout, 10/06/11

    by , October 6th, 2011 at 04:44 PM (Chowmi's Blog)
    Today's was a great workout! Sets just up my alley AND I got people to race!

    SCM, Baylor Fitness Center noon workout
    Billy Glastetter coached

    200ish warm up (got in late)

    Transition set:
    12 x 50 on 1 min
    kick odds/drill evens mix strokes

    3 Part Main set:

    SET ONE:
    Build a 100 IM on the :30 base
    25 fly
    50 fly/back
    75 fly/ba/br
    100 IM
    ==> I did these all fly
    300 easy
    ==> something less than that

    SET TWO:
    UN-build a 100 IM on the :30 base
    100 IM backwards
    75 br/ba/fly
    50 ba/fly
    25 fly
    ==>yes! too much fun to miss out!
    300 easy
    ==>some bits.

    SET THREE:
    One more time build 100 IM on the :30 base
    ==> kick on back with fins;
    300 easy
    ==> 100 for me.

    The End
    +++++++++++++++++++++++++++++++

    What fun! I didn't feel very strong, being very sore and tired from those lunges and the swim cord, and then nutritionally unbalanced from my State Fair of Texas Corny Dog/Belgium Waffle (with Whipped Cream, Strawberries, and Powdered Sugar)/Fried Smores dinner. I stayed for 1/2 of the Dallas Summer Musical (West Side Story) and totally made our seat-mates happy by telling them we are not renewing next year (I think this was our 8th year!). She's been eyeing our seats for her collection. They have almost 2 entire rows and so they wanted our coveted Seats With No Row in Front. Excellent leg room. Hard to give them up, but next year's line up sucked so much that i'd rather just buy tix for the one show we might go to.

    +++++++++++++++++++++++++++
    Next up: Swim meet on Sunday. I hear it's a crappy pool but that won't deter me. Fast swimmers still swim fast in crappy pools.

    +++++++++++++++++++++++++++
    And just 'cause Speed asked so nicely, some thoughts on training to drop .2 seconds in the 50 free:

    I find it hard to every "train" 100%. Partly because I can never FULLY recover. It is simply the time of my life where my energy is on work and the kids, so swimming to stay in shape is excellent, but training has been very, very difficult. How should I be training to get faster in a race, given such limiting parameters?

    One thing Bobby suggested was to really focus on ONE great workout a week. In some ways, it's easier for distance swimmers (he used himself as an example training for Hawaii swims), because they can come in any day and do a set of 100's on an interval, holding xxx pace, adjusting reps, interval, and pace to suit that day. But for me, picking THAT day, THAT set, and really hammering it is going to be the key.
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -10/07/11

    by , October 6th, 2011 at 03:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    WARM UP:
    1 X 200 3:45
    2 X 100 2:00
    4 X 50 1:00
    1 X 200 3:30
    4 X 100 1:45
    4 X 50 1:00

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    2 X 100-50 stroke/50 free- 2:00
    4 x 50 stroke 1:15
    Three rounds. Short break between rounds.

    1 X 100 2:15
    1 X 150 2:15
    Free. Four rounds.
    100 will be easy/recovery, 150 will be fast.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  8. Thursday, Oct. 6, 2011 4:45am

    by , October 6th, 2011 at 12:38 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick
    200 Free Pull

    8 x 50 @ :45
    2 each stroke in IMO

    15 x 100 Free Pull
    • 3 @ 1:30
    • 3 @ 1:25
    • 3 @ 1:20
    • 3 @ 1:15
    • 3 @ 1:10
    I was able to hold 1:06 and 1:07s on these all the way through. Got down to 1:05 on the last 3

    16 x 50 Kick w/ board @ 1:00
    settled in to holding :49/:50 for each. I can't really stay aerobic kicking going much faster than this, and I would also risk cramping up as well which is no fun.

    100 Free EZ
    ------------------
    3300 Yards
  9. Glad I Had a Coach Today!

    by , October 6th, 2011 at 12:06 PM (Year Three: The Road Back)
    Whew.... today was one of those workouts where without a coach telling me when to go, I am hopelessly lost at keeping the correct time. So glad Coach B was on deck to tell me when to start - of course, for a few of the intervals, he was telling me to go basically as my hand was hitting the wall from the previous swim. No matter.... until the last part of the workout when I was wanting to do anything BUT freestyle, I was at least making all the intervals without fins, albeit sometimes with no extra time to rest. Anyhoo... here's what we did:

    400 Warm-Up
    6 x 50 Kick on 1:00 Kick, 1>3, 4>6
    1 x 25 Free on :40
    1 x 50 Free on 1:00
    1 x 75 Freeon 1:10
    1 x 100 Freeon 1:25
    2 x 25 Free on :35
    2 x 50 Free on :55
    2 x 75 Free on 1:15
    2 x 100 Free on 1:30
    3 x 25 Free on :30
    3 x 50 Free on :50
    3 x 75 Free on 1:20
    3 x 100 Free on 1:35
    2 x 25 Kick on :25 (dropped 2 - 25s to catch my breath)
    4 x 50 Free (w/ fins) on :45
    4 x 75 Kick / Back / Kick by 25 (w/ fins) on 1:25
    4 x 100 Fly Drill Cycle (w/ fins) on 1:40
    400 Cool-Down
    Total Yards - 3550

    If you attempt this one without someone watching the clock for you, then I wish you well! Of course, M in the lane next to me didn't have any problems remembering when to go next. Between the coach telling me when to shove off and watching when M left, I was able to basically stay on task. YAY!

    Two days until my first SCM meet of the season. Should be a great meet!

    Enjoy your swims today.... and I'll check in tomorrow.
    Categories
    Swim Workouts
  10. Thu Oct 5th, 2011

    by , October 6th, 2011 at 11:36 AM (Ande's Swimming Blog)
    Thu Oct 5th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Trained Wed didn't blog
    arrived 45 min late
    7 x 150
    6 x 175
    5 x 200

    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:34
    wore Jammer
    swam with chris, Tennielle
    beside Tyler, Todd, jim, & Kristyne

    WARM UP
    3 x 300


    Main SET: scy

    8 x 100 on 1:10

    200 easy

    assigned 8 x 100 on 1:05
    did 100 on 1:05, 50 on 1:05

    200 easy

    6 x 100 on 1:05
    came in on 6:32

    400 easy

    assigned 6 x 100 on 1:02.5
    did 3 x 100, 100 rest, 200

    400 easy

    2 rounds of
    25 fast no breath
    25 easy k
    30 sec VK
    25 6 strokes fast


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Categories
    Swim Workouts
  11. Fun Forty

    by , October 6th, 2011 at 11:04 AM (Random Nonsense)
    not really

    Lifetime SCM

    Warm up
    - 400 swim
    - 200 back
    Main Set #1 (attempt)
    - 2x100 on 1:15 (supposed to be 4) missed the second one
    -- probably not warmed up enough for this
    Main Set #2 (FUN... not really)
    - 10x100 kick 25 fast, 75 ez
    -- fasts were 23-25 seconds
    -- no intervals, leave on next 5, started at 3:00 finished at 2:40s
    Cool down
    - 150 ez

    Had about 45 minutes this morning and the pool was full almost the entire time. The plan was to warm up about 10 minutes then do a kick set for about 30 minutes. After a short warm up, I had enough time for 4x100s on 1:15, so I thought I would give that a shot before starting the kick set and failed. Touch and go on the first on, missed the second by a second. Not thrilled, but also probably not warmed up. My ez kicks during the 10x100s actually got faster, which surprised me quite a bit, and considering the lack of additional effort, I have to think I am greatly affected by warmup.

    Kicking: I suck. Pretty obvious, but my kick is better now than it was six months ago, and it is from the training this summer. I think hard swimming benefits my kick more than dedicated kick sets. Thus I should focus on kicking while swimming all the time. I come to this conclusion about twice a year and promptly move on to something easier to accomplish.

    Like 30x100s on 1:10... If I can't do 2x1:15 scm, I have a long way to go. It would probably be easier if I had a really strong kick...

    Next 40 minute workout: Maybe tempo trainer set for 1:20 for a long swim focusing on kick.

    Get it: 40ish minutes? Kick focused? FORTy? Yeah yeah, I am told all the time I am not funny. But you can't argue that I am not punny,
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  12. 10.6.2011 Thursday Workout

    by , October 6th, 2011 at 10:30 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Each had our own lane. Pool temp about 82. No drag suit.

    Pretty challenging set. I can usually make a 1:05 without too much trouble but I need some rest before I do it. The 100 IM on 1:25 just didn't leave me enough. Both times I came in about 1:20 on the last IM and 1:07 on the 100 fr. Felt good through 75 yards and then I felt the lactic acid seeping into my arms. The last 25 yards suddenly got really long and I felt like I was going nowhere but putting in maximum effort to do it.

    SCY
    500 Warm up

    2 Times through
    * 100 k - 2:00, 100 IM - 1:40, 100 fr - 1:20
    * 25 fly - :40, 50 Pull - :40, 25 fly - :40
    * 100 k - 1:55, 100 IM - 1:35, 100 fr - 1:15
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40
    * 100 k - 1:50, 100 IM - 1:30, 100 fr - 1:10
    * 25 br - :40, 50 Pull - :40, 25 br - :40
    * 100 k - 1:45, 100 IM - 1:25, 100 fr - 1:05
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40

    200 Cool down

    (3900 total)
    Categories
    Swim Workouts
  13. Going thru the motions, swimming is my only release

    by , October 6th, 2011 at 08:37 AM (Mixing it up this year)
    I just could not get motivated to do much of anything except laps


    10x100@1:45 Free last lap straight arm drill
    500 kick w/fins every 3rd 25 fast alt by 100 free/fly
    2x500@8:00 Free w/paddles & bouy by 25 breath every 2, 3, 4, 5 strokes the 5's were a challenge for me
    5x100 #1 fly drill, #2 breast kick, #3 breast drill, #4 back drill, #5 free easy the drills were choice and I mixed them up

    Total 3000 yards
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  14. Workout 10/05/11

    by , October 5th, 2011 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec scy

    600 w/u (200 FR, Bk, FL/BR drill)

    2 x 500 FR on 6:45
    1st= Pull (went 6:16)
    2nd= Swim (went 6:26)
    (25 dps/25 fast, 50 dps/50 fast, 75 dps/75 fast, 100 dps/100 fast)

    5 x 100 IM continuous
    (drill, swim, drill, fast), Shuffle thru IM order

    4 x 125 on 2:15
    (75 kick on 1:30, 50 fast swim on :45)

    10 x 50 Stroke work continuous

    200 junk w/d

    (3300 yd total)

    ---------
    Spent the day in the garden helping my beloved with some projects, including a path way between the plants and the grapes. Roto-tilling chilling.

    In a 500 mood tonight, and saw some other folks on blogs doing the ez/fast alternation, so I gave it a shot. The second one was tough, and I felt as bad as the time indicates.

    On the 125's, I was able to hold :29, :31: :30 on the free and :36 on back. The stroke work went well, and I tried some single arm FR drills with my other arm at my side - killer.

    I have been scrolling through the blogs to get ideas for building up for NE Champs in March. keep up the good work, people - I'm counting on some good ideas from you all.

    Oh, and my new motorcycle helmet came in today. Perhaps a long ride is in order tomorrow while the sun is out and temps are a bit warmer (before an evening swim, of course).
    Categories
    Swim Workouts
  15. Wed., Oct. 5

    by , October 5th, 2011 at 09:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters on back w/MF

    Main Sets:

    3 x (3 x 50)
    1 = free w/paddles
    2 = torque drill w/paddles
    3 = burst free + cruise

    5 x 30s
    dive from side + dolphin kick @ 100 pace to 15 & cruise back
    (11 kicks)

    5 x (100 broken fly w/fins + 50 EZ)
    -- broken at 25 for :10
    -- just cruised

    8 x 50 backstroke w/fins @ :45

    50 EZ

    8 x 25 w/paddles and parachute

    50 EZ

    Total: 2900

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Had nuthin today, and I knew it right away. I guess I'm still tired from that lactate set and yesterday's workouts. Had planned on a speed workout, but bagged it. Also have some slight strain in my left quad that prevented me from kicking fast. This is about as close as I get to "phone-ing it in." But I tried to do a few useful things. In retrospect, I should just have gone to yoga today. I considered it tonight, but decided a second workout may not be too bright. I'm planning on both yoga and my team practice tomorrow.

    Updated October 6th, 2011 at 05:15 PM by The Fortress

    Categories
    Swim Workouts
  16. Wednesday, 10/5/11

    by , October 5th, 2011 at 03:32 PM (A comfort swimmer's guide to easy swimming)
    I felt really great today and swim went really well.

    SCY
    Warm up (800)
    200 swim - 200 kick
    200 swim - 200 drill
    - kicked with board & snorkel
    - drills were 1 arm and fist, free & back

    Swim Set #1 (500)
    10 x 50
    1/1:00 smooth - 1/50 strong
    1/1:00 smooth - 2/50 strong
    1/1:00 smooth - 3/50 strong
    1/1:00 smooth)
    - all backstoke; 45-50 on smooth ones, 40-41 on strong ones

    Swim Set #2 (1000)
    Negative split each swim:
    400/40sr - 5:45 (3:00-2:45)
    300/30sr - 4:10 (2:10-2:00)
    200/20sr - 2:45 (1:25-1:20)
    100 - 1:17

    Swim Set #3 (600)
    With Fins:
    12 x 50/1:30 FAST - choice
    - rotated fly-back-free;
    - fly and back 33-34, free 30-31. Swam faster ones at end of set!

    Warm down
    200 easy free and back

    Total: 3100 yards
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  17. Sarasota Y Sharks Masters 5:30 AM Workout -10/06/11

    by , October 5th, 2011 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 400 kick-50 moderate/50 fast-
    1 X 100 swim

    2 X 75 1:20
    2 X 50 1:00
    4 x 25 -fast- :50
    Four rounds, one round of each IM order.
    Short break between rounds

    1 X 300 4:30 4:00
    4 X 100 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  18. Off the Blocks!

    by , October 5th, 2011 at 12:35 PM (Year Three: The Road Back)
    With our meet coming up fast, we switched to the main pool in order to utilize the blocks. YAY! I love starting with the blocks - nothing like taking :02 off a 50 from just doing a good start. Today's swim left me feeling more confident about my starts (not necessarily about my swimming......). Here's what we did:


    400 Warm-Up
    4 x 75 Kick on 1:30, 1>4
    4 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 4 x 25 Build on :30
    - 4 x 50 Fast on 1:15 (went from blocks - did mainly free, some fly, some back)
    - 2 x 50 Free Easy on 1:00
    100 Cool-Down
    Total Yards - 3200

    On the fourth round, I concentrated on back starts - mine have been notoriously bad. I did a back block start for the drill/swims even. When I came up from my second "attempt" laughing, the coach decided to simply sit on my block and critique each one. By the end of 8 starts, my back was a bit red , but the starts were getting better - not too deep, but also not the massive smack on my shoulders. So.... we'll see how that one goes on Saturday. Here's hoping....

    The plan for tomorrow and Friday is to back off a bit in practice to be "fresher" for Saturday. Sometimes it works; sometimes it doesn't.

    Regardless of how Saturday goes, there should be a number of swimmers there from my team and I'm looking forward to being part of it.

    Enjoy your swims today!
    Categories
    Swim Workouts
  19. 10-05-11 Wednesday workout

    by , October 5th, 2011 at 11:28 AM (Pete's swim blog)
    Swam w/ Kent next to Roger, Dave and Dave. Pool warming but still around 81. No drag suit.

    SCY
    450 Warm up

    6 Times through
    * 125 fr - 1:30
    * 75 fl/bk/br - 1:30
    50 Easy

    125s weren't so bad but the last thing I wanted to do after a fast 125 was fly. Kent led the lane and did 125 fr/100 IM. When he started at the opposite end, I started 5 seconds early to keep him from running me over which really was not much of an issue.

    3 Times through
    * 100 fr - 1:30
    * 100 fly - 1:30
    * 100 fr - 1:30
    * 100 kick - 1:30
    50 Easy

    Not too bad but I struggle with the 100 fly. I actually swam 100 br kick (1:25-1:27) faster than I did 100 fly (1:26-1:29). Kent did 6 x 100 fr/125 fly and struggled at times which ended up mixing up our send-offs some. It all worked out in the end.

    200 IM/200 Free - 6:00
    250 IM/150 Free - 6:00 (Added 50 br)
    300 IM/100 Free - 6:00 (Added 50 bk/50 br)
    400 IM - 6:00 (5:45)

    My plan was to swap 100 free for 50 bk and 50 br on # 2 and then swim the last two as full 400 IMs. On the first one I came in around 5:40 and realized I wasn't going to have enough rest to maintain my original plan so I just added 50 stroke at a time. 5:45 wasn't too bad considering how tired I was after the previous 1200 yards. My splits were fly/back - 3:05, br - 1:27, fr - 1:13. Still have a big negative spit on my IM (-:20) most of which is my horrid back stroke.

    200 Cool down

    (4750 total)
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  20. Ankle hurts when I extend it for kicking. 10/5/11

    by , October 5th, 2011 at 11:28 AM (The Labours of SwimStud)
    So I figured out extending my foot is aggravating my ankle. I think I'll have to keep working on stretching and strengthening...it doesn't hurt otherwise.

    Anyway today...

    Warm Up
    600 Free
    5 x 100 K 3:00 moderate
    1 x 100 EZ

    Main
    Twice through:
    200 Fin Kick working on ankle mobility
    1 x 200
    2 x 100
    4 x 50
    8 x 25
    Did it IM/IMO first run then free. Intervals for IM were 4:00, 2:00, 1:00, :30.
    For FREE I did 3:30, 1:45, :50 and :25
    I actually felt good on both sets and got through this with the kind of effort and recovery between sends that I wanted.

    Kick
    500 Fin Kick FR/FLY by 50

    Cool

    300 FR
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