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Fast Food Makes for Fast Swimming!

Tuesday, October 29, 2013 11:30-12:40pm

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Got in my "morning" workout, late after having to work till almost 2:00am last night. Have to get my beauty sleep as well. At least I have Tuesday and Wednesday off from work this week, so a few days to relax and catch up on things around the house.

Warmup:

500 Free - stopping to chat with my "masters coach" Carolyn, who was back in the water for the first time after her surgery. We chatted about the upcoming meet in November, and who might be going, as well as planning for the Wenatchee meet in January. Looks like we'll run basically the same program we had last year, with the sprint 25s in the middle for a little fun.

Kick Set w/ long fins:

200 SDK @ 3:00 (went 2:25)
150 SDK @ 2:30 (went 1:50)
100 SDK @ 1:30 (went 1:10)
50 SDK @ :30 (went :29)
(1000/1000)

5 x 200 Free Pull @ (1 each interval) 3:00, 2:50, 2:40, 2:30, 2:20
held around 2:25s on the first 3, then 2:21, 2:20
I just don't have the strength and endurance from last year.

100 EZ
(1100/2100)

2 x 50 Fly @ 1:00
1 x 100 Free @ 1:30
2 x 50 Back @ 1:00
1 x 100 Free @ 1:30
2 x 50 Breast @ 1:00
1 x 100 Free @ 1:30
(600/2700)

At this point, stopped to chat with another fellow masters swimmer who I haven't seen in a while, then joined him on a set of 50s he was doing (he did Free)
8 x 50 Fly @ 1:00 (held ~:35s)
(400/3100)

That hurt...I really haven't been doing that much fly back to back reps in practice, and it's probably something I should do more of. I know I can handle a 200 Fly no problem, but I still need to work on the fly endurance a bit more.

100 EZ and out

-----------------------------------
3200 yards

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Comments

  1. Karl_S's Avatar
    200 SDK @ 3:00 (went 2:25)
    150 SDK @ 2:30 (went 1:50)
    100 SDK @ 1:30 (went 1:10)
    50 SDK @ :30 (went :29)
    How much of this are you actually doing underwater? Are you SDKing to the 15m mark off each wall? full lengths? A selected number of kicks? I had a run-in with the guards after doing 15m SDKs with fins a week or so ago.
  2. jaadams1's Avatar
    Quote Originally Posted by Karl_S
    How much of this are you actually doing underwater? Are you SDKing to the 15m mark off each wall? full lengths? A selected number of kicks? I had a run-in with the guards after doing 15m SDKs with fins a week or so ago.
    I'm going probably 4-5 kicks underwater off the wall, though I remain in streamline the whole way. I'm not focusing on underwater swimming, since that's not really going to benefit me greatly in most of my events. We have a sign about the underwater breathholding at our pool as well, but I don't really push it.
  3. jaadams1's Avatar
    Quote Originally Posted by Karl_S
    How much of this are you actually doing underwater? Are you SDKing to the 15m mark off each wall? full lengths? A selected number of kicks? I had a run-in with the guards after doing 15m SDKs with fins a week or so ago.
    Karl, with this particular kick set (that I made up), I usually use my short fins. I can't go quite as fast as I can with the long fins, and the biggest goal is to try to get under :30 on the final 50. Sometimes I'll do the set 2x through, so making it to :30 on the second time is tough. With the short fins, I can't quite make :30 yet, but long fins it's almost too easy. Also, on that final 50, I'm doing more underwater than the other distances, probably about 15M each way.
  4. Karl_S's Avatar
    I'm going probably 4-5 kicks underwater off the wall, though I remain in streamline the whole way.
    So are you dolphin kicking after you surface, or switching to flutter kick?
  5. jaadams1's Avatar
    Quote Originally Posted by Karl_S
    So are you dolphin kicking after you surface, or switching to flutter kick?
    Yes, I dolphin kick the whole way, especially when wearing fins. For some reason I cramp when flutter kicking with fins on. When I kick w/ a board though, I almost always flutter kick, because I can't get anything out of my dolphin kick w/ a board. Let's not even speak about evilkick either.
  6. Karl_S's Avatar
    Quote Originally Posted by jaadams1
    Yes, I dolphin kick the whole way, especially when wearing fins. For some reason I cramp when flutter kicking with fins on. When I kick w/ a board though, I almost always flutter kick, because I can't get anything out of my dolphin kick w/ a board. Let's not even speak about evilkick either.
    There is something wrong with my DK because I drown myself when I try to do DK on my back after surfacing, so I just SDk several kicks, then switch to flutter for the breakout and thereafter, just like backstroke swimming. EvilKICK is not so evil. Evilstroke is.