Thursday 9/26 PM only SCY "Will the real recovery workout please stand up?" 2x 300 @ 5:00 swim w/ under H2O turns 4x50 @ 1:00 25 stir-the-pot drill/25 swim 8x25 @ :40 under H2O kick w/ fins 3x100 @ 1:15 FR swim 10x300 4 @ 3:45 pull w/ buoy + paddles + snorkel (3:22, 3:17, 3:15, 3:13) 4 @ 3:30 swim w/ paddles (3:15, 3:13, 3:19, 3:14) 2 @ 3:30 N.S. (3:20 [1:41/1:39], 3:10 [1:36/1:34]) 12x50 @ 2:00 w/ fins #1 - 12.5 FAST #2 - 25 FAST #3 - 35 FAST #4 - ALL FAST 200 EZ Total: 5800 I know I said I would chalk up Tuesday's "dud" workout to recovery, but this was more in my "recovery wheelhouse". Looked at the practice on paper and thought I would really try to get after the last couple 300s, but 2400 yards with paddles really messes with your catch once you drop them. As evident from the first 300 N.S., it took 300+ yards just to get the feeling back in my hands!
SCY@FGCU Aquatic Center Air temp 80 Water temp 79 Hard rain on and off, sunny, cloudy, humidity at 95% Warm Up Bands 400 REV IM 4(2x50 on :15 rest) IMO, 50 as 25K/25DR *Set 1* 6x75 BK on :10 rest, as 25K/25DR/25 Fast 6x75 Fly on :10 rest, as 25dk-bk/25DR/25 Fast 6x75 BR on :10 rest, as 25bk/25DR/25 Fast ---200 BK *Set 2* 2(10x50 FR on 1:00, :30 rest) 1-10)Snorkel-tube-buoy-agility paddles *32-30 11-20)FR-CU Drill, w/snorkel-agility paddles *30-27 ---200 BK *Set 3* 500 Kick/mf, each 25 as(15/sdk, 10/bk) 6x25 K/mf shooters on :40 ---200 BR *Set 4* 10x100 FR on 2:00 *1-5) 1:02-59, 6-10) 59-57 ---50BK Warm Down Shower Comments The rain was pounding down, then ten minutes later the sun shines through the rapidly moving clouds only for the hard rain to return another 10-15 minutes in an ongoing cycle for most of the time I was in the pool. Being moderately weary from yesterday, it was not until the second half of Set 4 that I began to get some momentum going. Then the guards temporarily closed the pool due to thunder, no problem, I had just started a recovery swim thinking about leaving early anyway.
SCY WARM UP: 1 X 200 3:00 3:00 3 X 100 1:40 1:30 4 X 50 :50 :45 Two rounds. Round 1 intervals left, 2 right. 1 X 200 kick 4:30 4 X 100 kick 2:10 1 x 100 moderate/recovery 2:00 4 X 25 sprint :40 Five rounds, choice. 4 X 150 2:30 4 X 100 1:40 150's: last 50 fast 100's: start reasonably fast and descend 1-4 WARM DOWN: 4 X 50 easy 4200Y
I woke up with the sniffles this morning and realized I did not take my allergy meds last night. I also iced my shoulder and elbow last night which helped a lot. I had no discomfort at all today. I suspect my stiffness and sore muscles are a result of lifting. I found the bag of sugar peas worked great on my back(flat and smooth) and the bag of Brussels sprouts worked great on my elbow(lumpy and hard). I never thought I would be a conocer of frozen vegetables. Today was another tough workout with a T20 in the middle. Warmup 5x200 with snorkel on 2.45 10x50 on 35 100 easy T20 swim 100 easy 12x50 on 1min 100 AFAP free Warm down 100 easy Total 4400scy I ended up pulling the T20(my coach will be mad at me) but negative split the 20 minute swim and ended up going 1900yds. I turned at the 1000 at 10.35 and averaged 1.03 per 100 which I was pleased with. My arms were like jello after the T20 and had the shakes which went after hydrating and the 50 set. The AFAP 100 felt pretty good and went 54. My legs felt strong on this.
Almost didn't want to get up this morning to go and swim. It was raining fairly hard and I was just not in the mood to get wet. I still drug myself in to the pool to swim. 10x100@2:00 free as 50 pull/50 kick w/board 200 1 arm fly 200 torque drill w/paddles & snrokle 200 angle arm fly w/snorkle 200 fly kick on back w/zoomers 8x25@:40 fly thumb drill 6x100@1:30 free w/paddles & bouy holding 1:23 100 free 300 free w/snorkle maintain 6 beat kick Total 3000 yards
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