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The Labours of SwimStud

Friday 5/11/12

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Body still adapting to the weights and running again...hope to be over the aches next week.

Warm up:

400 swim
200 kick
200 IM drill

Main Sets:

5 x 50 free w/paddles @ 1:00/1:10/1:20
25 up tempo + 25 smooth DPS
50 EZ

8 x 50 dolphin kick w/MOFO @ 1:10
burst/shooter 25 + cruise
100 EZ, complete recovery

1 x 100 AFAP free or stroke choice
did br
200 EZ

6 x 100 choice, fins optional
1 = smooth DPS @ 2:00/2:15
2 = negative split @ 2:00/2:15
3 = fast @ 90% broken @ 50 for :10 @ 3:00
Posted a 1:04 missed the 50 split.
4 = EZ @ 3:00
5 = AFAP broken @ 50 for :15 @ 3:00
I posted a :25 and a :30...ok I had fins on but thinking I should be better than :59 from a dive. Thoughts?
6 = EZ

8 x 50 flutter w/board & fins @ 1:00
burst 25 + cruise

200 EZ

Total:3100

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Comments

  1. The Fortress's Avatar
    I don't get as much bang for my buck with my fins on free vs. the other strokes. Not sure if it's due to fewer SDKs when swimming free, or to dolphin kick with fins being faster than flutter kick, or because there may be a slight tendency (as least for me) to float the feet/not kick as hard with fins on free.

    I like that workout. I may need to do it myself next week.
  2. SwimStud's Avatar
    Quote Originally Posted by The Fortress
    I don't get as much bang for my buck with my fins on free vs. the other strokes. Not sure if it's due to fewer SDKs when swimming free, or to dolphin kick with fins being faster than flutter kick, or because there may be a slight tendency (as least for me) to float the feet/not kick as hard with fins on free.

    I like that workout. I may need to do it myself next week.
    So on your "bang for buck" rationale...I did a good job on the broken 100 AFAP. I'll have to do a good off the block 100 one day...see what I can go.
  3. The Fortress's Avatar
    Quote Originally Posted by SwimStud
    So on your "bang for buck" rationale...I did a good job on the broken 100 AFAP. I'll have to do a good off the block 100 one day...see what I can go.
    I think both are useful, broken and race simulation. Going above race pace is good for the fast twitch muscles and neural training. Going off the blocks is good for teaching your body 100 pacing. Or else, like I did in Greensboro, you'll be working on your pacing for the first time in a 100 race.