Friday, Jan 10
by, January 10th, 2014 at 03:48 PM (528 Views)
Swim/SCY/Solo @ Pitt
4 x 50 fly drills
8 x 25 shooters w/fins @ :45
8 x 25 burst + cruise @ 1:00
4 x 25 AFAP from the blocks + 75 EZ
-- IM order
-- I felt really sore from weights, but my times were typical of what I usually go sore or not
20 x 25 fly @ 100 pace w/fins @ :40
-- My goal time was 11 high-12. I made them all! I was quite surprised given how sore I felt.
-- I did reduce the # of SDKs off the wall to 8-9.
-- I guess next time I do this set I will add repeats. I don't think I can reduce the interval yet and Rushall specifies 30 x 25.
20 x 25 backstroke kick w/fins @ 100 pace @ :35
-- I reduced the interval on these. My goal time was still 12.
-- I missed #11 and skipped #12 and then made the rest.
-- I took 9-10 SDKs off the wall.
I quite like the Rushall 25 sets for working on 100 pace. I didn't have any lactate acid build up. The hypoxic element and my lack of aerobic conditioning are really the limiting factors. Well, and the 25s do get more difficult as you progress. It was a mental challenge for me to get through 20 x 25 fly. But doing this set will give me some confidence for my 100 fly this season. Yeah, I know Rushall doesn't like fins, but I'm never doing that many 25 flys without fins or my shoulders would likely break off.
I've been doing weights for 4 weeks now. I am due for a recovery week where I skip them. That will make my pool workouts more pleasant for sure!
I did enter myself in the Allegheny Y meet on Jan. 19. But I am not at all exciting about racing right now, so I may bail. We'll see as it gets closer.