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Of Swimming Bondage

MAC-uality

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by , October 2nd, 2011 at 03:35 PM (74 Views)
Saturday night
I finally got in the weight/dryland session I had wanted to do on Friday. I wanted to mix things up a bit and was inspired to do some of the exercises (in my weak personal style) from the videos that Fort had posted highlighting Natalie Coughlin (http://sports.yahoo.com/elite-athlet...n?vid=26748272), so did the following:

  • Dynamic stretching + injury-prevention cord work
  • 3 super-sets of:
    • Pushups
      • Round 1, 10 regular
      • Round 2, 5 w/right hand on medicine ball
      • Round 3, 5 w/left hand on medicine ball

    • Squat streamline jumps, 5 each round
    • Med ball twists. 15 each side, fast, 8lb ball

  • 3 super-sets
    • Dips, made 2,3,3 by round
    • Split squats, did 5 each side on 1st two rounds, 3rd round just did 10 regular squats
    • Reverse curls on dip bar, 10 each round

  • Static stretching

Sunday @ Mesa
In addition to keeping up w/Paul's kicking bootcamp, we had some nice quality work mixed in:

  • 1 x 300: various warmup
  • 2 rounds of
    • 2 x 50: on 1:00, build, went IM order
    • 1 x 100: on 2:00, easy free, went w/buoy & paddles
    • 8 x 25: on 0:30
      • Rd1 went IM order, making 2nd set of 4 faster than 1st
      • Rd2 went IM order in pairs, trying to push the evens

    • 1 x 100: on 2:00, kick

  • 1 x 50: easy
  • 4 x 300: on 4:30
    • 1st 100 from blocks at either 200 or 400 IM pace, I went IM
      • 1:01, 1:05, 1:15, 57

    • 0:10 rest
    • 200 active recovery free, I pulled w/a buoy and was 2:20 to 2:23

  • 4 x 200: on 4:30, kick
    • 1st 50 fast, IM order
    • 0:10 rest
    • 150 active recovery kick

  • 4 x 100: on something, maybe 2:30
    • 1st 25 fast IM order from blocks, trying to get underwater to 15M mark
    • 75 active recovery free

  • 12 x 25: on 0:30, kick
    • was supposed to be 16 and doing 4 each stroke, but I got chatting with Paul and missed the last 4 free

  • 1 x 200: recovery pull

TOTAL: 4,250 SCY

Commentary:

  • I watched those videos of Natalie in awe and jealousy. Pretty pathetic on my dips last night. Definitely need to start working those.
  • This morning's workout was a great mix of stuff. I was pretty happy with the faster efforts; even though they hurt and didn't feel fast, the times were decent.
  • I've got a super-fun USAS meet that I'm adding to my repetoire -- see http://www.scottsdaleswim.com/EventS...202&team=assac. It's a three session meet, where the senior swimmers start with the first session with choices of the 400 IM and 200s of the strokes. The top 24 in each event then move to the next session and swim the 200 IM and 100s of the strokes. The Top 16 from that move to the 3rd session and swim the 100 IM and 50s of the strokes. I'm going to enter the 400 IM and 200 fly and see how far I can go.

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Comments

  1. thewookiee's Avatar
    What is the purpose of the rope?
  2. Viva O Fear's Avatar
    The Top 16 from that move to the 3rd session and swim the 100 IM and 50s of the strokes. I'm going to enter the 400 IM and 200 fly and see how far I can go.

    Nice Idea in a meet! You will go far!
  3. That Guy's Avatar
    Quote Originally Posted by thewookiee
    What is the purpose of the rope?
    Jury's still out on that...

    http://forums.usms.org/blog.php?bt=69297
  4. pwb's Avatar
    Quote Originally Posted by thewookiee
    What is the purpose of the rope?
    Quote Originally Posted by That Guy
    Jury's still out on that...

    http://forums.usms.org/blog.php?bt=69297
    Yeah, I have no idea and am likely not starting that anytime soon. It looks bad-ass cool though. Maybe that's enough of a purpose?
  5. jaadams1's Avatar
    You should at least enter all 5 events in the first session, and really see how you can do against the kids. Go all out, or go home!!