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Monday, Sept. 24

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by
USMS MemberThe Fortress
, September 24th, 2012 at 04:51 PM (649 Views)
Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
50 EZ

Speed Sets:

I did sets from Workouts #1 & 2 from the HIT forum today: [ame="http://forums.usms.org/showthread.php?t=21408"]U.S. Masters Swimming Discussion Forums[/ame]

8 x 25 burst + cruise @ 1:00
100 EZ

3 x (5 x 50 + 50 EZ) @ 1:30
Round 1 = 8/9/10/11/12 fast strokes free w/fins (12 is almost a full 25)
Round 2 = 8/10/12/14/16 fast dolphin kicks from a dive
Round 3 = Round 1 = 8/9/10/11/12 fast strokes free w/fins

100 EZ

5 x through VK
:20 fast dolphin kick w/fins in streamline + :40 RI
:30 easy dolphin kick w/fins, work on kicking both ways + :30 RI

-- The :20 fast is really hard on the legs with fins. I assigned :40 that way on the HIT forum. Need to revise that, it would be insanely hard if done right.
-- Giving myself or 300 yards for that

150 EZ

6 x mid pool drag race @ 1:00
-- 2 breast, 2 free, 2 dolphin kick UW

125 EZ

5 x tethered 40s w/fins @ 2:00
-- swim/kick down to 20 yards, hold for :30 swimming or kicking fast, :10 rest on lane line, assisted fast free back

125 EZ

Total: 3200


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

Since yesterday's team practice seemed geared toward 100 speed, today I just worked on raw speed. Still, the workout was deceptively hard.

World's best swimmers gather in Rio:
http://blip.tv/morning-swim-show/str...-china-6368080

Immune System & Elite Swimmers:
http://www.swimmingscience.net/2012/...ntent=FaceBook

Exercise for weight loss:
http://well.blogs.nytimes.com/2012/0...eight-loss/ght loss:

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Swim Workouts

Comments

  1. Celestial's Avatar
    The article on exercise for weight loss - the one written by Gretchen Reynolds? That was really interesting - and unfortunately, explains a LOT! Of course, I am hyper-aware of the fact that sometimes I feel "justified" in eating more, or in indulging in a treat like donuts, because of my hard workout of the day (or day before) - but I was sort of hoping that an increase in muscle mass might also boost my metabolic rate on a more permanent basis!! Can't weight (ha ha!) to share this info with my patients!!
  2. The Fortress's Avatar
    Quote Originally Posted by Celestial
    Of course, I am hyper-aware of the fact that sometimes I feel "justified" in eating more, or in indulging in a treat like donuts, because of my hard workout of the day (or day before) - but I was sort of hoping that an increase in muscle mass might also boost my metabolic rate on a more permanent basis!!
    I do the same thing!