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Alex's swim journal

40-45 minute workouts

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by , June 29th, 2013 at 12:26 PM (915 Views)
So I haven't had much time the last couple of days, which is OK because I'm still pretty sore from the 4K on Wednesday... I guess all the drills and stroke work, which I really hadn't done as much of in the last couple of weeks, was a real shock to my system. Thursday night I got in around 8 PM and was surprised at how stiff, sore I was. I did 2600 SCY:

200 EZ fr
200 pull w/ buoy
200 kick w/ board and zoomers
4 x 50 fr on :50
200 EZ bk
200 bk pull w/ buoy
200 bk kick w zoomers (in streamline)
4 x 50 bk on :60
200 EZ br
200 br kick w/ board
200 1-arm fly
8 x 25 SDKs on :40
200 EZ fr

Friday AM I woke up even more sore, mostly in the shoulders, so I decided on a real quick workout... just freestyle (I noticed the fly and breast work over the last few days was increasingly difficult, so those muscles need some recovery). I did 2200 SCY:

4 x 50 on 1:00 swim golf (was at 12-14 strokes/length; :46-:47 per 50)
400 EZ swim
4 x 100 on 2:00
4 x 100 on 1:50
4 x 100 on 1:45
2 x 100 on 1:40
4 x 50 on 1:00 swim golf

The 100s were all between 1:29 and 1:33, mostly in the 1:31-32 range. I felt really tight the whole time, even with the swim golf, which usually helps me to lengthen my stroke and relax... It's been a while since I've done any swimming golf, but usually I start off around 14 strokes/length and end up around 9-11 strokes/length after loosening up. Yesterday that never happened; I stayed at 12-14 SPL (25-27 per 50).

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