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eric.carlson

Saturday Sept 8th - AM Swim

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by , September 8th, 2012 at 10:29 PM (260 Views)
Warm-up (1400)
2 x 200
3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
4 x 50 @ 1:00, 25 fist drill + 25 swim
3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
4 x 50 @ :50, descend

Set I (2400 / 3800)
Based on a set in Water Rat's August 30, 2012 workout, with seriously modified intervals of course .

1 x 100 @1:50
2 x 100 @1:45
3 x 100 @1:30

1 x 100 @1:50
2 x 100 @1:40
3 x 100 @1:25

1 x 100 @1:50
2 x 100 @1:35
3 x 100 @1:20

1 x 100 @1:50
2 x 100 @1:30
3 x 100 @1:15

Set II (1200 / 5000)
6 x 50 @ 1:15 underwater dolphin w/fins, :10 rest at the 50
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull

Set III (400 / 5400)
2 x 200 @ 2:50 pull, cool down

** 5400 yards **

Not sure how I though doing weights immediately before swimming would would affect my swimming, but it certainly didn't make me faster. My arms were extremely tight and fatigued during warm-up, but they relaxed by the main set. I was feeling the calf muscle twitches that often precede cramps on the first set of 100s, so I used a pull buoy for most of the rest of the set.

I originally planned to do the last 3 100s to 1:20 but I managed that fairly easily earlier in the week so I decided to try them on 1:15 even though I don't think I have ever done 100s on 1:15 as an adult. I decided to try to do all 24 100s at the same pace, and I went between 1:12 and 1:14 for all but the 2nd 100 at 1:20, where I finally cramped up and only swam a 75.

The kicking was also tough. Both of my calves and feet cramped when kicking with the monofin, so I wasn't able to finish the set.

I wrote a workout of 6000 yards, but my arms were completely gone by the pulling set so I hung it up at 5400.

I don't think I will plan to do weights before a long workout again any time soon

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Swim Workouts

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