Tricked!!, Thursday, Nov. 13
by, 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,
4 x 25 UW dolphin kick on :40
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.
16 x 100 (a disguised broken 1650, I think):
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 easy, 50 kick/50 drill
200 broken timed swim with 10 seconds rest at each 50
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
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 ...