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eric.carlson

Thursday September 20th - AM Swim

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by , September 20th, 2012 at 04:17 PM (272 Views)
Santa Clara Swim Club Masters - SCY
Gary coaching

Warm-up (1450)
1 x 300 (got in early)

2 x 200 @ 2:45
2 x 50 @ 1:00 choice
2 x 150 @ 2:05
2 x 50 @ 1:00 choice
2 x 100 @ 1:20

50 easy

Set I (400 / 1850)
3 x 100 @ 2:00 kick, descend
100 easy

Set II (300 / 2150)
12 x 25 @ :30 streamline drills: 2 kick in streamline, 2 ??, 4 one-arm, 2 hesitation, 2 swim

Set III (1700 / 3850)
10 x 100 @ 1:30 pull with agility paddles and buoy, best average (went 1:04 on first, 1:06 & 1:07 on remainder)
100 easy
10 x 50 @ :45 pull with agility paddles and buoy, best average (went :32 & :33 on all)
100 easy

Set IV (1250 / 5100)
5 x
* 1 x 75 @ 1:00 free (went :49 - :51)
* 1 x 50 @ :45 choice
* 1 x 25 @ :25 choice
* 100 active recovery

** 5100 yards **

What a difference a day makes! I was feeling beat-up all day yesterday and seriously considered skipping practice this morning, but I decided I would go and just bail if I felt too bad. I got in early to stretch out a bit, which helped get me ready for Gary's typically fast-paced warm-up.

The instructions for the drill set were to "feel" the streamline, so I took that to heart and really thought about my body position and the feel of the water on my hands and arms. This must have had the desired effect because I have never done a 1:04 in workout and my normal pace for 100s on 1:30 is about 1:13. I was going second in my lane, but I was leaving 10 seconds behind the leader and he is much faster than me so I don't think I got much of a draft. My leg cramped on the first 75 of the last set so I ended up using a pull buoy on most of them.

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Updated September 20th, 2012 at 05:00 PM by eric.carlson

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Swim Workouts

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