Swimming with Speedo, Thursday, Sept. 10
by, September 10th, 2009 at 07:41 PM (1920 Views)
Traveled to Mason today to swim with Speedo -- the teammate I never get to train with because he prefers the 4:45 am sessions with Coach Distance.
Today, we did a power sprint workout thusly:
700 variety swim, kick, drill
10 x 50 free @ 45
10 x 25 shooters @ :30
(5 belly, 5 back)
Nasty Ass Power Kick Set:
5 x 100 w/~30sec between, done by 25s as:
*** Push off, kick 12-13 high cycle SDK's surfacing into cruise free with a strong 6 beat (overkick);
*** at the first wall finish hands first and go immediately into a 10 second all out kick against the wall (painful);
*** Stop, then backstroke start (no blocks today ), 12-13 high cycle SDK's then cruise backstroke (no overkicking for me on backstroke, don't like it), race finish touch on the opposite wall;
*** immediately start 3rd 25 doing forward "V" sit scull (NOT on your back, feet out of the water looking toward the opposite side sculling, body in a V with ass toward the bottom of the pool and back toward wall). As previously indicated, Speedo totally cheated on these!
*** At the final wall when your feet touch pull into the wall then explode with 12-13 high cycle SDK's and then easy free to wall.
*** 15 wall ups + 50 bicycles (Pete didn't look too happy starting these, though he was very gung ho on the wall ups.)
At the time, this didn't seem nearly as nasty as the last time I did this set. You do get to recover some on the sculling part. However, I'm feeling rather thrashed now, so I think I am feeling the effects. I'm sure Pete is fresh as a daisy and plowing through his one hour Lezak routine tonight. :-P Or, perhaps he feels as thrashed as me and will content himself with one of his specialty beers. I know I'm having some pinot tonight.
8 x 25 AFAP w/fins + 25 EZ @ 2:00
1 back shooter no fins
Unlike me, Pete actually looked at the clock. He was going mid 11s on free, so I think I was a high 10 or 11.0 or so. The first 5 felt pretty good. Felt like I was petering out and having sloppy breakouts on #6-7. Switched to a back shooter on the last one. Went 15. I cramped some during these; need to order Leg Cramps.
15 minutes in hottub
I feel like I did a lot more yardage than I actually did ...
Doing the power kick/dryland set right before the speed set made for a hard workout. I think if you really wanted to focus exclusively on sprint speed, it might be better to do the 8 x 25s as a separate workout. On the other hand, it's good to get used to going fast when you're tired. And halfway through the 25s, I definitely felt tired. I tried not to whine as Pete, like most speedy Mason masters and unlike Hulk (;0), is not a whiner. But I suspect he was secretly puking in the locker room after our practice, though he professed to be rushing off to go back to work. He did concede that doing this set regularly would improve his kicking and racing.
Pete and I briefly discussed Cross Fit, strength etc. He mentioned that he had overheard a lifter in the weight room comment that is was desirable to do both power lifting and speed working on the same day in the weight room. Apparently, mixing a workout this way, enhances both power and speed more effectively. We were hoping Q or Jazz could comment on that ...
This was interesting to me as I've been planning on doing both power and speed lifting the next few months (and not periodizing it like Lezak). But it hadn't occurred to me to do both in the same session.
OK, feeling a bit . Shoulder has been cranky the last couple days so I am doing 3 x 10 minutes of icing tonight a la Hulk.
Oh, one of our new teammates was there training at lunchtime. He's young and pretty fast. He looked in awe of Pete when I said he was the fastest freestyler on our team and told his times!
My 2XU arrived in the mail today. I think I'll try it on tomorrow. It is ridiculously heavy and fat and squashy. Tomorrow, I plan to hit the weight room in the am and then go to Mason to swim in it. The other pools I frequent are just too warm.
I love that it says "max buoyancy" right on the suit.
Med Ball in the pool:
This looks really really hard.
[ame="http://www.youtube.com/watch?v=MPAXAYq_T-w&feature=player_embedded"]YouTube - Faster Fast Sprint Freestyle Training for Explosive Speed & Power with Richard Quick, Brett Hawke and Bryan Karkoska[/ame]