Week 53 - Saturday
by, October 5th, 2013 at 01:28 PM (360 Views)
I woke again feeling very tired and all around beat. This past week has been both tough and rewarding. We are now at around 25k a week and are also starting to mix in some race pace sets. Despite the tiredness I am feeling very good about where I am at this point in the season. Today we continued with the high intensity kicking, some decent aerobic swimming and some race based swims. Despite having to OW swim tomorrow I still did weights after practice.
1000 with snorkel
10x50 on 55 drill, I alternated catchup and finger drag.
5x100 best average kick on 1.45. This one continued the theme of Beat Stewart from yesterday with everyone else either using one or both fins.
8x100 on 1.15 descend 1-4 and 5-8 with number 4 and number 8 no slower than 1min.
6x50 on 1min holding desired pace for desired distance. I was told to focus on mile pace but found the send off unrealistic for this(too slow) and focused on last 100 of 200 instead.
I went 1.17,1.19,1.20,1.20,1.21 on the kicks; I hurt really bad. The descending 100s I descended from 1.05 to 1min. I felt ok on the first 4 but felt awful on the second 4; my times were the same on both descends. The 6x50s we swam to our feet(ended with a turn) and I went 28,28,27,27,26,26. I found the send off times too easy and actually felt stronger as we went further(another great sign).
We did the 10,8,6 by circuit on number of reps going from heavy, to max, to fail weights by machine with no rest between reps or circuits.
3x(bench press, inclined benc, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull downs hands outside)
I have the OW swim tomorrow and I am heading home for a nap.