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Tricked!!, Thursday, Nov. 13

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by
USMS MemberThe Fortress
, November 13th, 2008 at 10:11 PM (1521 Views)
AM -- 60 minutes at the gym, weights and core work

PM -- swim with my team:

Ack. I drove off to go to stroke night, but got make up freestyle night instead. I knew something was up when I walked in and saw the look on my coach's face. (She knows I'm not a freestyle junkie.) To make matters worse, there were very few people there 2 per lane) and no chicks. So I swam with the fast boys and put on my fins to keep up with the intervals on the main set. Paul Smith would scold me for this, but since he doesn't read the blogs, I'll miss the lecture ... unless someone else is up to it. At least I used no fins yesterday. So, here goes,

Warm up:

400 swim
4 x 25 UW dolphin kick on :40
200 kick
4 x 25 UW flutter kick on :40
(did about 3/4 length UW)
200 pull (I swam)
4 x 25 UW breaststroke pull outs on :40
(I did dolphin kick instead)
200 IM drill (I didn't get to this)

This was a very difficult warm up. I'm not used to power kicking during warm up. I don't usually start in earnest until I've put in 700-800 yards or more. Not sure I liked this approach too much. I was sore from weights and could have used a little more standard warm up to loosen up.

Main sets:

16 x 100 (a disguised broken 1650, I think):

Assigned:

4 x 100 free on 1:15
4 x 75 free/25 free drill on 1:30
4 x 100 free pull on 1:15
4 x 75 free/25 IM order on 1:20

I did this:

4 x 100 free on 1:15 (Geez! )
4 x 100 back on 1:30 (easy by comparison )
4 x 100 backstroke kick on 1:15
(held 1:06-7, ouch! )
4 x 100 back on 1:20 (skipped a 50 on #3 )


200 EZ

Next set:

200 easy, 50 kick/50 drill
200 broken timed swim with 10 seconds rest at each 50
200 easy
100 or 200 broken timed swim with 10 seconds rest at each 50 from the blocks

Everyone was pretty exhausted and starting to get calf cramps, a common phenomenon among the fast oldsters on my team.

I did the first 200 backstroke with finz from a push and went 2:06, even splitting it. Cramped immediately on the push off and swam through it.

Then, a comedy of errors ensued. Everyone tried to do a 100 from the blocks and everyone cramped and had to pull up. Really painful. Eased out cramps and tried again. Suggested to my coach that perhaps sometimes we should sprint after warm up and then do the aerobic sets to avoid the cramping problems from built up lactic acid.

Since I had no desire whatsoever at that point to "sprint," I just did another broken 200 backstroke with finz. Went 2:01, splitting 29, 31, 31, 30. So the good news is that I'm all ready for a 200 backstroke! Actually felt pretty strong.

Did 150 C/D

Total: 3850

I'm probably going to go to my team practice on Sunday as I usually do, but then skip team practices until after Zones and do speed work on my own. There are just not enough sprinters on my team! I was way too tired and crampy to practice starts tonight, so I MUST do that on Sunday.

Absolutely dead now ...

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Updated November 14th, 2008 at 09:53 AM by The Fortress

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Comments

  1. JMiller's Avatar
    Cool Leslie! You're leading the pack with comments on your blog... Ande should be jealous! Hey, fins are a good to increase the resistance of the water, training your body to hold form at faster than race pace, essential for sprinters... Plus it's more funner! lol
  2. The Fortress's Avatar
    Thanks Jonathan! I needed that ... as I sit here exhausted. I swim a lot with fins, although more for speed work and shoulder saving. And I totally agree with your reasoning! Fins can really ramp up cardio too. And it is much more funner. Despite the bias of most against them. lol

    Hopefully, Ande will be blogging again soon here instead of blogspot. It would be nice if we could all read about his exploits at the Ron Johnson Invitational this weekend.
  3. JMiller's Avatar
    Ha... If Ande does set up camp in the blog section, I will proudly boast that I coerced his reasoning. Either way, it would have worked, much to the betterment of swimmer-kind, everywhere! HA!
  4. Julie Roddin's Avatar
    I miss GMUP workouts! Can't wait to see you swim the 200 back!
  5. The Fortress's Avatar
    You would've liked the workout, Jules. And I totally miss you at practice!!! Thought of you last night actually because I was wearing a Splish lavendar suit with blue polka dots. Sound familiar? lol I inherited it from Ali.

    I would've entered the 200 back at Zones if it was on Sunday. Although I think I'd prefer to do it LC. I'll get around to it! Maybe at Alison's proposed "animal" meet next year. Or possibly at a USA-S meet.
  6. Julie Roddin's Avatar
    That's MY suit! We could have been twins! Bummer! Fingers crossed that nothing is torn in my shoulder!!!! My appt is at 1:20 pm and I really can't focus today, just want to know what's wrong....or what isn't wrong! I really want to get back in the water!

    200 back is my favorite event and really the only event I like to do LC. I know entries need to be postmarked for zones by Monday, so based on what the dr. says today, I may enter a few events as long as I can get back in the water and train a little. Definitely not expecting results like last year at Rutgers, but would LOVE to be able to have a little fun in the water and not have to watch the whole meet.
  7. The Fortress's Avatar
    Well, you really did kick ass at Rutgers last year. That would be cool if you could swim this year as well, even if you're really in marathon shape, not pool shape.

    I'm crossing my fingers that there is no tearing or other ugliness! Let me know so I won't worry about you!

    My other twinsy suit (blue with white polka dots) from our twin pic has totally bitten the dust ...
  8. rtodd's Avatar
    glad to hear I am not the only one who gets calf cramps during hard workouts.
  9. quicksilver's Avatar
    4 x 100 free on 1:15 (Geez! )
    4 x 100 back on 1:30 (easy by comparison )
    4 x 100 backstroke kick on 1:15
    (held 1:06-7, ouch! )
    4 x 100 back on 1:20 (skipped a 50 on #3 )


    That's very funny.
  10. The Fortress's Avatar
    It would have been nice to get maybe 30 seconds rest between each set of 4 ...

    But Puff tells me this was all good training for my 100 back.
  11. quicksilver's Avatar
    It is good base training (to do touch and go sets). And it will definitely build strength for the 100.
    If you try to do 5 x 100 at a time with a tight interval, before you know it, you'll be making them with ease.
    Then you can add the sixth or 7th.

    Your speed training and heavy kicking is really a winning combination for sprint racing.
    Staying injury free and getting acclimated to race pace is a smart strategy.
    Updated November 15th, 2008 at 08:30 PM by quicksilver