Training for 500 free and 50 fly?
by, October 8th, 2009 at 10:31 PM (1239 Views)
Hit the age-group practice today for one of their easier workouts. I discovered on one set that my legs are completely shot from the running I did this week. Here is the workout:
Warm-up: 500 free
400 I.M. 25 kick/25 drill
4 x 100: 75 easy free, 25 fast IMO on 1:50
5 x 100 kick with fins on 1:30
5 x 100 kick with fins on 1:20
5 x 100 kick with fins on 1:10 (I was only able to make 2 of these as my legs were pretty dead. Not happy about this. I should have been able to manage this set.)
2x through on the below set:
3 x 100 I.M. on 1:50
2 x 75 free on 1:30
2 x 50 kick on :55
2 x 25 easy on :45
My legs were not happy with me today. On the second round of 100 I.M.s, I got a terrible calf cramp. Haven't gotten one of those in nearly 12 years! After sipping some water, was able to resume the set with a pull buoy.
We had a visiting USA coach today. Really liked her workout. She remarked that I am most definitely not a freestyle sprinter. She told me that I have too much of a catch-up type stroke. She remarked that it will be very difficult to sprint with my type of stroke. She suggested the 500 or 1650.
Still love the 50 fly. Wonder if I can figure out how to train for both the 50 fly and 500 free at the same time.