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Fast Food Makes for Fast Swimming!

Sat., Sept. 22, 2012 8:00-10:00am

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USMS Memberjaadams1
, September 22nd, 2012 at 02:19 PM (437 Views)
This morning was a very lightly attended practice, probably because a lot of families left town for the weekend to get out of the smoke. We only had 4 people there today, so there was a lot of personal time for the coach to make us work hard.


Warmup:

500 Free DPS breathe every 3
500 Choice Kick w/ board (25 EZ/25 Hard) did Free/Free/Fly/Free by 25s
500 Free Pull DPS breathe every 5 - I dislike this breathing pattern soo much
I'm only taking 11-12 strokes per length so I get a breath at the beginning, midpool, and right before the flip
Extra 150 Free waiting for the others to finish

10 x 50 (25 V-Sit Scull/25 Streamline Back Kick) @ 2:00 (was 1:02s)

200 Backstroke w/ 4 SDKs each wall, also 9-10 strokes (getting better)


Main Set (10 Rounds of):
  • 100 Free @ 1:30 semi-strong w/ last 25 FAST (went 1:04/1:05s)
  • 2 x 25 Fly SPRINT FAST @ :45 - need to work on getting a more whippy fast kick
200 Breast EZ


10 x 100 Kick w/ fins & board @ 1:30 make the intervals
  • Odds Flutter (went 1:26/1:28s)
  • Evens Dolphin (did SDK on back) went 1:20ish
  • First time I truly didn't cramp, or even have a sensation coming on either
6 x 25 ALL OUT @ 1:00
2 of each stroke (no fly) work the underwaters and sprint to the end

500 EZ Swim and out

-----------------------
5700 Yards

Realized that I swam all 7 days of the week
(4 with the swim team, 2 at the YMCA lap swims, and 1 in Oregon)
For a total of 33,350 Yards (would've been higher had the swim team not been cancelled due to the fires/smoke)

==============================

Conversation with Coach John around Round #6 or 7 of the main set above:

"This is getting tough, and I definitely wouldn't be doing this on my own." I said.
He was asking "isn't this why you came here, to become a better swimmer?"
I said, "well yeah, and to lose a few pounds".
He then replied with "if you want to lose a few pounds grab a floaty belt and get in the deep tank with the ladies in the week. We're here to work."
I thought about crying at that point.

He was really pounding me about my dolphin kick being weak and wanted it snappy. "Snappy is happy". That and the addition of the underwater work will make the 200 Fly that much better and easier.

Oh, and another thing...don't come out of a freestyle streamline and take a breath before you even take a stroke.

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Categories
Swim Workouts , Daily Practices

Comments

  1. knelson's Avatar
    He then replied with "if you want to lose a few pounds grab a floaty belt and get in the deep tank with the ladies in the week. We're here to work."
    I thought about crying at that point.
    Just remember you told him to treat you like everyone else on the team!
  2. jaadams1's Avatar
    Quote Originally Posted by knelson
    Just remember you told him to treat you like everyone else on the team!
    Believe me, I do. And it's what I want. Just wait till some upcoming meets.
  3. qbrain's Avatar
    Oh, and another thing...don't come out of a freestyle streamline and take a breath before you even take a stroke.
    I paid attention to this last year on my short rest 100s and that detail usually makes a difference of a second or two without additional physical effort. The mental effort required does kinda suck. The extra rest didn't quit make up for the thoughts of death during the third flipturn, but it was appreciated on the wall.
  4. rxleakem's Avatar
    Hope he doesn't toss a kickboard at you for breathing early!
  5. jaadams1's Avatar
    Quote Originally Posted by qbrain
    I paid attention to this last year on my short rest 100s and that detail usually makes a difference of a second or two without additional physical effort. The mental effort required does kinda suck. The extra rest didn't quit make up for the thoughts of death during the third flipturn, but it was appreciated on the wall.
    It's one of those things that when you're tired you don't think about keeping your head down, but he's trying to make this an automatic step in the turn/streamline/breakout process.
    Quote Originally Posted by rxleakem
    Hope he doesn't toss a kickboard at you for breathing early!
    While he could since I'm an adult (and can fend for myself), I'm sure he'd like to keep his job too.