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Swimming Through Jello

2/13/19 Workout

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by , February 13th, 2019 at 08:48 AM (240 Views)
Wednesday, 2/13/2019 Pool Workout

Feeling the presses more than the squats surprisingly.

4x{150 fr 2:15/75 k-dr-s IMO 1:15}

Kick set:
4x{100 1:50/1:40/1:30/1:20 w/board
50 FAST w/board 1:00
75 1:30/1:20/1:10/1:00
25 FAST UW :30}
Rd1/2 - no fins
Rd3/4 - fins

3x{100 fr cruise 1:30/25 fast :30
75 fr cruise 1:10/50 fast :50
50 fr cruise :50/75 fast 1:10
25 fr cruise :30/100 fast 1:30}
Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins

Stations:
1 - 3x200 p/pads 2:40
2 - 12x25 :40 D1-3 IMO w/chute
3 - 4x25 buckets (25 EZ in between)

150 warmdown

4650y

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Comments

  1. Calvin S's Avatar
    I loved station workouts. Coach Kyle used to right some positively amazing station workouts when I was still swimming with the Dolphins. Except for one set. At least once a month, stations would include the following set:

    4x75 @ 2:30 UW FL kick
    2 air squats at start wall, climb out at each subsequent wall and do: 4, 6, 8 air squats.

    basically 2 squats, 25 UW FL kick, climb out, 4 squats, 25 UW FL kick, climb out, 6 squats, 25 UW FL kick, climb out, 8 squats all on 2:30. Which seems like a lot of rest for a 75...but it isn't. Not when you have to climb out and squat and you are UW kicking.
  2. JPEnge's Avatar
    Quote Originally Posted by Calvin S
    I loved station workouts. Coach Kyle used to right some positively amazing station workouts when I was still swimming with the Dolphins. Except for one set. At least once a month, stations would include the following set:

    4x75 @ 2:30 UW FL kick
    2 air squats at start wall, climb out at each subsequent wall and do: 4, 6, 8 air squats.

    basically 2 squats, 25 UW FL kick, climb out, 4 squats, 25 UW FL kick, climb out, 6 squats, 25 UW FL kick, climb out, 8 squats all on 2:30. Which seems like a lot of rest for a 75...but it isn't. Not when you have to climb out and squat and you are UW kicking.
    That sounds... devious. But probably effective if you can do it right!

    I hadn't done buckets or chutes since... well, probably since afternoon practices at UALR when I was there.
  3. Calvin S's Avatar
    I just bought a Finis drag+fly chute to use on my "power" days/workouts. It is my cheaper substitution for a power tower, since we don't have one at the LRRC.
  4. JPEnge's Avatar
    Quote Originally Posted by Calvin S
    I just bought a Finis drag+fly chute to use on my "power" days/workouts. It is my cheaper substitution for a power tower, since we don't have one at the LRRC.
    I ought to buy a chute - I think the Finis was what I used this morning.
  5. Calvin S's Avatar
    Quote Originally Posted by JPEnge
    I ought to buy a chute - I think the Finis was what I used this morning.
    mine cost me I think 70.00. A worthwhile investment because it seems well made. My only complaint about it is that if you are doing any setting other than full open or full closed, you have to be sure to line the zippers up perfectly otherwise the chute can "fish tail" while in use...which is a whole new level of drag I am not interested in.