I enjoyed my lay-in this morning and woke around 7am with just enough time to wish my kids a great day before they headed out the door for school. My wife and I had breakfast together and I headed to the pool at 10am. The original plan was weights and dry land followed by a 3k swim with the power tower machine. About half way through the power tower work my coach came over and said the school district cancelled all after school activities and as such the pool would be closing at 3.30 today and the seniors practice was cancelled. He also said that it was likely that the pool will be closed tomorrow if as the national weather center is predicting we get freezing rain. If that happens my training camp will be cut short, which sucks, but that's just the way it is and I have no control over mother nature. My coach also suggested I hop out after the power tower and grab some cliff bars and rehydrate and then hop back in for another 4k, so we at least get a decent amount of yardage and quality for the day.
Weights was as equally tough as yesterday's workout. I tweaked something in my lower right side of my back so I eased off on the leg press. I also tried stretching between exercises. I currently have no pain and I am glad I backed off. We did our normal 3 circuits with 10,8,6 reps per circuit at 80%, max, fail.
3x(bench press, leg press, seated row hands inside, seated or hands outside, lat pull don hands inside, lat pull downs hands outside, tricep curls, bicep curls, pull ups)
The swim workout:
400 free with snorkel
12x50 on 45 breathing 3,5 by 25
8x75 kick on 1.20
12x25 with fins AFAP on 30
8x100 free on 1.25 concentrating on hand entry
10x50 power tower with 60lbs on 1min
10x50 power tower with 90lbs on 1.15
Cliff bar and water break 10mins
8x100 kick with fins on 1.20
3x(2x200 on 2.15, 300 on 3.45 with snorkel, 4x50 drill, back on 50)
The 75s kick I went 1 mins. The 25s with fins I held 10s and 11s and these felt pretty good. The 8x100s I concentrated on my hand entry and swam it with the snorkel. The power tower work was really tough, and doing these on a fast time made it even harder. It's weird but the 60lb swims we're harder than the 90lb swims. On round two I held 1min on the kick with fins. The 200s I held 1.05 pace throughout. The 300 I again focused on my hand entry. The 50s drill,back we're swum easy fast by 25 and despite being very tired I was pleased with my back which felt strong.
On one hand I am hoping we don't get the freezing rain so I can finish out the camp but on the other I am really not looking forward to racing the 500 tomorrow night based on how tired I am. Thus far I am sitting at just under 50k for the week with a lot of weight and strength work. On the balance I am hoping we don't get the rain and I can reach the end of the training camp.
Swim/SCY/Solo @ Pitt
4 x 50 fly drills
6 x 25 bust + cruise @ 1:0
3 x (25 AFAP from the blocked + 125 EZ)
-- rolling on :50: fly (11mid), free (10 high), breast (14)
1 x 50 free w/fins, broken for :10 (19)
6 x 25 DPS free, working on breakouts
Got a deep tissue massage yesterday and felt kinda sloggy at first in the water. But my times were fast.
Psych sheets for NE Champs are out: https://docs.google.com/file/d/0B-m1...T2s/edit?pli=1
I'm seeded in the top five for every event and 1st for 50 fly and back. Now I'm having second thoughts about doing 50 breast instead of 100 back. I haven't trained at all for 100 back and will be well off my NR (where I was UW for an exceedingly long time), but easier to get the AA there than in 50 breast … Otoh, my breast has been very fast lately. Decisions, decisions … I should probably stick with my original plan.
I received all my replacement swim gear today. I got a Speedo "lucky bag" in my backpack with mirrored goggles, a goggle case and a silicon cap. Sweet!
Updated December 5th, 2013 at 04:39 PM by The Fortress
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
5x100 @ 1:15
8x25 @ :40 V.S.
32x50 @ 1:00
3 - FAST (push)
1 - EZ
- I did these as odd RDs I.M.O., even RDs R.I.M.O. (so FL, FR, BK, BR, BR, BK, FR, FL). The BK/BR was nothing special, but I was never slower than 27.5 on the FR and never slower than 28.9 on the FL.
4x150 @ :10 rest 4 breaths max on 1st 50, 6 on 2nd 50, 8 on 3rd.
RD1 @ 2:00
RD2 @ 1:50
8x50 @ 1:00 25 drill/25 under H2O kick w/ fins
10x25 @ :20 FAST kick
4x25 @ :15 rest drill
25 @ :40 FAST under H2O kick w/ fins
50 @ 1:00 FAST 25 under H2O kick/25 FAST swim w/ fins
75 @ 1:20 FAST 25 under H2O kick/50 FAST swim w/ fins
100 @ 2:00 FAST 25 under H2O kick/75 FAST swim w/ fins
8x75 @ 1:30 kick/BK/FR by 25
Today both the rec pool and lap pool were closed for 40 minutes. The chlorine levels were too high. Finally did get in a real short fast workout.
10x100@1:30 free w/paddles & bouy went 1:27, 1:27, 1:26, 1:25, 1:25, 1:23, 1:23, 1:22, 1:22, 1:22
500 free kick w/zoomers
200 free EZ w/snorkle
Total 2200 yards in 40 minutes.