View RSS Feed

The FAF AFAP Digest

Sprinter's Double, Tues., Sept. 18

Rating: 2 votes, 3.00 average.
by , September 18th, 2012 at 05:50 PM (665 Views)
Drylands:

rehab exercises, 20 min
leg abductor, 120 x 4 x 8
explosive leg press, 190 x 4 x 15
good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
read delt flys, 60 x 4 x 15
resisted standing long jumps, 30 x 1 x 10
resisted track start jumps, 45 x 1 x 10
altitude drops, 3 x 5
power wheel roll outs, 2 x 15


Swim/SCY/Solo:

Warm up:

600 various
5 x 50 caterpillar fly drill @ 1:10
8 x 25 shooter w/fins @ :40
50 EZ

Main Sets:

6 x 25 burst + cruise @ 1:00
50 EZ

Then did a slightly modified version of a set from Workout #1 on the HIT forum, [ame="http://forums.usms.org/showthread.php?t=21375"]U.S. Masters Swimming Discussion Forums[/ame], which caused me to modify the posted workout.

3 x (3 x 25 + 50) w/fins
25 = @ 100 pace @ :25
50 = @ 100 pace @ 2:05
75 EZ after each round

round 1: fly/back/breast: 37, 36, 44-45
round 2: kick: 40 (flutter), 37 (back), 36 (back)
round 3: IM fly/breast/free: 40, 38, 38

100 EZ

4 x (25 AFAP kick + 75 EZ) @ 3:00
-- did shooters, went 9s

100 EZ

Total: 2800


++++++++++++++++++++++++++++


Still feeling tired from the weekend's sleep deprivation and the main HIT set felt rough. But got through my planned sprinter's double.

Reasons for large time drops:
http://www.swimmingworldmagazine.com...tary/32011.asp
So here are 3 possible explanations for major time improvements.

1. high altitude training.
2. blocking pain mentally
3. All high intensity training with paddles and flipper with good recover time.
4. Genetics from parents and grandparents.


Women's college swimming preview:
http://swimswam.com/2012/09/2012-201...-auburn-women/

Submit "Sprinter's Double, Tues., Sept. 18" to Digg Submit "Sprinter's Double, Tues., Sept. 18" to del.icio.us Submit "Sprinter's Double, Tues., Sept. 18" to StumbleUpon Submit "Sprinter's Double, Tues., Sept. 18" to Google

Comments