Swiped Patrick's Workout, Monday, Sept. 14
by, September 14th, 2009 at 09:51 PM (1852 Views)
I stole and modified one of Patrick's recent workouts today:
700 variety warm up
8 x 25 UW shooters @ :30
This was intended to be a quality IM set where the IMs were fast. Since I am ramping down the intensity some this week, I did the IMs @ about 80%. (Since I almost never do IMs this is hard to judge, however.) Oddly, the 100 IM hurt worse than the other two. The IMs were the only things I swam with fins b/c of fly. My breast pull feel better now that I've been really trying to squeeze my elbows together.
5 x 200 free (aerobic) @ 2:50
100 IM fast (went 1:05)
50 SDK on back fast
5 x 100 back (aerobic) @ 1:30
200 IM fast (2:24)
50 flutter kick w/board fast
5 x 50 dolphin kick w/board (aerobic) @ :50
400 IM fast (4:59)
50 SDK on back fast w/fins (23 mid)
Yes, I swam a 400 IM! lol First one in forever. I can't believe I used to regularly swim this vomity event as an age grouper. I even had my college record in it for awhile. It was not at an elite swimming college obviously.
I was a bit tired today. I think I have some accumulated fatigue from 3 weeks of hard training. Not going to do any doubles this week and ramp down the intensity some. Hoping to lift tomorrow -- I'll see how I feel after the procedure tomorrow am. Going to lay off the legs this week.
I took my lil lil Fort to her first USS swim practice today. I was shocked she wanted to swim USS b/c she didn't like swimming much until this summer. Anyway, while her little group was stretching, I watched the seniors for a bit. They did a neat drill/dryland where they did streamline jumps on deck, plyo-jumped feet first into the pool, jump squated off the bottom of the pool, did a dolphin dive and SDK'd UW to the other end. Looked fun! I'm definitely going to do that to spice up a workout. Maybe next week.
I posted the Savageman swim to response to one of Rob's comments. [ame="http://www.youtube.com/watch?v=9xsmQ6YVUHc&feature=player_embedded#t=17"]YouTube - SavageMan Triathlon Half Swim Course[/ame]
It's kind of odd ... it looks like it almost goes up on the beach halfway through. I can't imagine they're going to make us climb out of the water?
Originally, relays were assigned to the first wave, which I though was good. They've been moved to the second wave with the 25-29 year old men. Not so thrilled about that. Here is Jimby's advice:
"These guys are all going to be sprinting at the outset. I say: rope a dope the jerks, let them thrash away, kick each other in the head, use up all their testosterone in underwater fisticuffs, and the other standard triathletic strategies.
Start on the outside of the pack. It is not worth getting kicked on swum over or otherwise pummeled. They will exhaust themselves quickly, then you can tortoise-and-hare the mfkr's good. ...
So this distance is 2112 yards, assuming you swim straight, which is almost impossible to do perfectly. Imagine you were racing this distance in a pool. Would it EVER make sense to go out really fast at the beginning? Personally, I don't think so. Once you get lactate, it's hard to get rid of the stuff. Again, let the brutes battle it ..."