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Wed., Jan. 2

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8 Comments
by
USMS MemberThe Fortress
, January 2nd, 2013 at 04:46 PM (682 Views)
Drylands:

RC ex, 15 min
explosive leg press, 190 x 3 x 15
good mornings, 80 x 3 x 8
cable twist w/yoga ball, 45 x 2 x 15 each side
wrist curls, 50 x 3 x 12
tricep press, 50 x 4 x 8
resisted track start jumps, 50 x 2 x 10
overhead squats, 45 x 3 x 10
TRX squat jumps, 10
knee tuck jumps, 10
power wheel roll outs, 2 x 15
power wheel pike ups, 12

Swim/SCM:

1100 EZ


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


Just another day at the gym. I'm going to press through next week and then have a recovery week leading up to the Jan. 20 MD series meet. I can't decide what to swim. Here's the order of events:

Events
Warm-ups start at 3:15 PM
Meet Session starts at 4:00 PM
# Gender Event
1 Mixed 400 Y IM
2 Mixed 50 Y Back
3 Mixed 200 Y Fly
4 Mixed 100 Y Free
5 Mixed 200 Y Breast
6 Mixed 50 Y Fly
7 Mixed 200 Y IM
8 Mixed 100 Y Back
9 Mixed 400 Y Free Relay
10 Mixed 50 Y Breast
11 Mixed 200 Y Free
12 Mixed 100 Y Fly
13 Mixed 100 Y IM
14 Mixed 200 Y Back
15 Mixed 100 Y Breast
16 Mixed 50 Y Free
17 Mixed 200 Y Medley Relay
18 Mixed 500 Y Free

Pondering 100 free/50 breast/50 free OR 100 free/50 breast/100 IM OR 200 fly (100 split)/100 back/100 breast OR just 100 free/100 IM. I doubt there will be much rest.

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Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. That Guy's Avatar
    200 fly (100 split)
    Go Fort Go! Infinity bonus forum internets if you pull that off.
  2. The Fortress's Avatar
    Quote Originally Posted by That Guy
    Go Fort Go! Infinity bonus forum internets if you pull that off.
    Yeah, I don't think I really thought that one through. Where's the dunce emoticon?

    Way better to do the 50 or 100 free in the 500. :-)
  3. That Guy's Avatar
    If you want a 100 fly split, I have heard that the 400 IM is a nice way to go. Not trolling! After the 100 fly, the other 300 can be done at nice easy warmdown pace.
  4. jaadams1's Avatar
    Quote Originally Posted by That Guy
    If you want a 100 fly split, I have heard that the 400 IM is a nice way to go. Not trolling! After the 100 fly, the other 300 can be done at nice easy warmdown pace.
    I actually did that with the 400 IM (100 Fly split). You can sprint the 100. Then I ended up kicking on my back for the first 25 of the backstroke, then gradually came "up to speed" on the remaining 3 lengths of backstroke...though I didn't do any flipturns, just touch, turn and go. Breast and Free were basically normal, just relaxed with no major effort exerted. But like T.G. says, it's not bad. Much better than doing it in the 200 Fly.
  5. The Fortress's Avatar
    Quote Originally Posted by That Guy
    If you want a 100 fly split, I have heard that the 400 IM is a nice way to go. Not trolling! After the 100 fly, the other 300 can be done at nice easy warmdown pace.
    Jeff Roddin says the same thing!
  6. rxleakem's Avatar
    The 2im is in the middle of the meet. Are you full on against swimming it?
  7. The Fortress's Avatar
    Quote Originally Posted by rxleakem
    The 2im is in the middle of the meet. Are you full on against swimming it?
    Full on against! No aerobic base.
  8. jaadams1's Avatar
    Quote Originally Posted by rxleakem
    The 2im is in the middle of the meet. Are you full on against swimming it?
    But it is a good split request event for the 50 Fly..or 25, whatever makes you happy.

    Or even better...split request the 100 of the 200 IM and see what kind of weird looks you get.