Wednesday, May 13
by, May 13th, 2009 at 05:10 PM (1819 Views)
3.5 mile trail run
Meant to go a bit further, but ran into a runner friend and got distracted chatting. This might be a better distance than 10Ks for me anyway, I guess. Drove right to the pool and did:
700 variety warm up
20 x 25 UW shooters w/MF
5 x 4 each on belly, left side, right side, back
3 x (6 x 50):
sets #1 & #3 backstroke
1 @ :50, 2 @ :45, 3 @ :40
4 @ :50, 5 @ :45, 6 @ :40
set #2, backstroke kick
1 @ :55, 2 @ :50, 3 @ :45
4 @ :55, 5 @ :50, 6 @ :45
So, I did this "Quicksilver" fashion. I did appreciate the relative recovery of the easier interval after the fast interval, but I had a bit of trouble keeping track of the intervals on the clock. lol.
8 x (25 AFAP free + 25 EZ)
50 back w/fins AFAP
Missed the turn and didn't get a good push off, went 26.5ish.
Some stretching later at home + 3 x 15 push ups.
1. I'm focusing on going deeper on my shooters and SDKs. I think I'm often too shallow when racing in meets for maximum efficiency and speed. (Some of that could be tech suit related. Need to stop being so lazy and try the thing in practice more often.)
2. I've been working on pressing my head and upper back back as I approach the break out on backstroke. (This was an Eddie Reese tip to Ande.) I think I'm getting better at this. But I feel like I often hesitate slightly upon breaking out before I start stroking. I guess I need to get my lead hand in motion sooner. Dave Holland noticed this hesitation at Zones on the 2nd breakout of my 50 back. Glad he told me!
3. My belly shooters aren't as efficient anymore. I noticed this yesterday when I was doing easy speed 25 flys. I didn't get as far with the usual number of dolphin kicks and I was taking an extra stroke each 25. I'm speculating that this is due to my obsessive focus on backstroke shooters/SDKs with the nose clip the last month. So, this was a nice reminder to not neglect the belly and side shooters.
4. I think my head is riding too high in my sprint frees. (See ehoch's last Speed Zone post) Made an effort to work on this today. I also think I'm still under utilizing my kick in the sprint frees. Need to do some over kick drills along with the AFAP 25 frees.
Read this article in the NYT the other day: http://www.nytimes.com/2009/05/07/he...07fitness.html
I have to say I've tried many of these creams (Biofreeze, ibuprofen cream). Aside from perhaps very temporary relief, they don't seem to do a thing for me.
Flutter kick tip of the day from a USS coach:
Kick as if your feet are in a 5 gallon bucket.
The lower knuckles on my index finger and thumb are somewhat sore. I wonder if this is from lifting? Or the chinning maybe?