More Sprints, Thursday, Oct. 8
by, October 8th, 2009 at 05:03 PM (3389 Views)
SCY @ GMU w/Speedo:
Got there a bit late -- parking is a bear at GMU during the weekday!
10 x 50 @ 1:15, done as
25 UW shooter on back (no fins) + 25 easy DAB
8 x 50 on 2:00, done as:
25 AFAP free w/fins + 25 EZ DAB
(went high 10s, low 11s)
50 EZ after #4
Pete left to go back to work, and I carried on doing some more speed work since I had an easy recovery workout yesterday.
3 x (100 + 50 EZ)
100 = 25 AFAP doggy paddle drill (forearm burn!) + 25 EZ DAB + 15 fast pullouts at wall + 15 m UW power kick on back + 35 EZ
1 x 50 SDK on back w/fins (went 23, cramped)
10 x vertical dolphin kicking @ 1:00, done as:
20 seconds w/hands at shoulders + 10 seconds in streamline + squat jump off bottom of pool (which was 10 ft. deep) + 20 seconds treading water. Tried to concentrate on kicking efficiently both ways.
Total: 2850 + VK-ing
Pete and I agreed that doing the 25s @ 2:00 was probably not quite enough rest to truly go AFAP. He noted, and I agreed, that some of the 25s felt like the second 25 of a 50. Interestingly, our fastest 50 of the set of 8 was #5, after we had done a 50 EZ.
Planning on hot yoga and a gym session tomorrow.
GMU is closed over the weekend, so I won't have my Sunday team practice to go to. Instead, Mr. Fort and I are going to do a 1 mile fun run with our 9 year old at my son's high school on Sunday to support his cross country team. (Though he won't even be there -- he's in NY for a cross country meet.)