Blocks! Sept 18-19
by, September 19th, 2013 at 05:23 PM (1386 Views)
-- wanted to swim, but I'm having some trouble carving out enough time to swim with the new puppy.
RC/scap, 15 min
core work, 15 min
spin, 45 min
Swim/SCY/Solo @ Pitt
6 x 50 w/agility paddles
odds = front scull
evens = caterpillar fly drill
10 x 25 shooters w/fins @ :40
Swimmers from the Pitt womens' team have been there when I've been there in the afternoon. They were going off the blocks (and rolling on the 59), so I decided to join in! Seems like there is no anti-block rule here!
5 x 30 burst + cruise from the blocks
5 x (25 AFAP from the blocks + 75 EZ) @ 3:30
2 free (11 flats), 1 fly (11 high), 1 shooter (11 high), 1 back (12)
2 x broken 100 flys w/fins + 50 EZ
Ultra short distance kick set:
20 x 25 kick w/fins @ :30, done as 15 AFAP + cruise -- tiring!
7 x w/bungee cord: swim out until hit major resistance
free --- take 20 strong strokes against resistance
breast -- take 15 strong strokes
dolphin kick on back -- kick for 20 sec
backstroke kick -- kick for 20 seconds
(I'm calling these 100s; felt like a weight workout)
I was pretty happy with this workout and loved the block work. My times on the 25s were very solid, so I haven't lost my raw speed at least. One of the college girls was kind enough to comment that I was in "great shape." haha. They're prolly not used to geezers using the blocks.
Thinking about doing 1-2 of the meets in October in DC. The DCAC meet is Oct. 12 and the Sprint Classic is Oct. 27.