12.14.12 - Friday workout - High intensity day
by, December 14th, 2012 at 12:19 PM (1036 Views)
Swam w/ Dave, Dave and Roger. Ray and the other Dave were there but they did more distance stuff. Dave shows up w/ a fresh copy of "his" workouts. By "his" workouts, I think he was implying "not distance" workouts. Dave is a sprinter and he puts up with a lot of timed 1650 or 400 IM sets. So, it's only fair to indulge him in a sprinter's workout every once in a while . Actually, I got a lot out of this workout. The drills we did can only help and I really struggle with speed mainly because we rarely practice it. Look forward to more of these.
Eventually, I figured out where this workout came from. Dave has clearly been digging through the [ame="http://forums.usms.org/forumdisplay.php?f=115"]High Intensity Workouts[/ame]. Workout credit is rightfully due to Fortress... thanks! Here's what we did:
650 Warm up
2 x (4 x 50) @ 1:00
1-4 = 25 drill + 25 build (didn't hear this right and did the second 25 easy)
5-8 = descend to 200 pace
4 x 50 torque drill w/paddles @ 1:00
Roger explained this to us but I'm not sure I was doing it right. Original interval was 1:15 but it was hard to keep all the distance swimmers on the wall that long.
10 x 50 kick w/fins @ 1:00
odds = 25 @ 200 pace + 25 EZ
evens = 25 @ 100 pace + 25 EZ
8 x 25 burst + cruise @ 1:00
2 x back spin drill, fast hands breast, head up free w/fast kick, fast doggy paddle dig
Lots of new drills for me. Some were a bit awkward at first.
5 x (25 AFAP dolphin kick w/MF or long blade fins + 75 EZ) @ 2:30
-- either shooter or with board
Up until this point I wasn't 100% sure if Dave dreamed this up on his own or found the workout somewhere. Once we deciphered that MF = monofin, I had a pretty good idea of where it came from. Looking through my bag, I had neither a monofin or long blade fins hanging around. I had to settle for my platypus feet instead. Chose shooters instead of board kicking.
8 x 100 swim @ 1:45
1 = 1st 25 fast @ 100 pace, the rest smooth
2 = 2nd 25 fast @ 100 pace, the rest smooth
3 = 3rd 25 fast @ 100 pace, the rest smooth
4 = 4th 25 fast @ 100 pace, the rest smooth
5 = 50 fast @ 100 pace + :10 AFAP kick at wall + 50 EZ
6 = smooth
7 = 50 smooth + 50 fast @ 100 pace + :10 AFAP kick at wall
8 = smooth