Thursday, March 21
by, March 21st, 2013 at 03:57 PM (912 Views)
Swim/SCY/Solo @ Mason:
8 x 25 back shooters w/fins @ :40
8 x 25 belly shooters w/fins @ :45
8 x 25 burst + cruise @ 1:00
1 x 100 AFAP backstroke kick, 52 flat (cramped a bit)
Did a set from workout #5 on the HIT forum, one that Jazzy gave me ages ago. http://forums.usms.org/showthread.ph...12-March-18-24. I had to modify to only do 5 EZ 50s on rounds #6-8 and 1 EZ after #9 because I was running out of pool time.
40 x 50 w/fins:
9 x through, no breaks:
50 fast @ 100 pace @ 1:00
N x 50 EZ @ 1:00
N = 1, 2, 3, .... 8 repeat
So, for example, after the 5th fast 50, you will do 5 x 50 EZ
-- Did free on the nine fast ones. Before I started, I hoped to go 25s on them. I focused on UWs off the turn and went 24 high-25 flat on all of them. Did backstroke or backstroke kick on the EZ ones.
4 x 50 scull w/agility paddles @ :15 RI
2 x (25 AFAP w/fins + 75 EZ)
free = 10
breast = 13 (really cramped on this so desisted on the AFAP efforts)
Woohoo! Look at me the drop dead sprinter goes over 4000. I was pretty pleased with the 52 flat in the 100 back, especially after yesterday's 6 x 100 AFAPs. I'm not sure if I've ever gone faster, but probably. Tomorrow is my last day of training before I get on a plane to Barbados. I should do a recovery workout, but may try for some more speed. Really hope I can find the long course pool in Barbados. I can't seem to find an actual address for it.
My left shoulder is very twitchy today. I have been just dismal about doing my RC/Scapular exercises anywhere but the gym. Need to fix this fast.
Jeff Commings is interviewing me tomorrow as part of a new series on Swimming World TV called "Masters Monday." Wonder what he will ask?