Which Meet? Monday, Oct. 19
by, October 19th, 2009 at 04:29 PM (2425 Views)
Did this on the Ande plan (M = 1900 + medium weights)
long arm crunches, 2 x 25
bird dogs w/broomstick on back, 2 x 15
bicycles, 2 x 50
back extensions, 2 x 15
prone scapular scrunches, 2 x 25
external and internal rotators, 10 x 2 x 15, each arm
seated straight arm dips, 60 x 2 x 25
scapular wall slides, 2 x 25
bench press, 80 x 2 x 10
HS hi row, 110 x 3 x 12
alternating hammers, 15 x 2 x 20
10 minutes stretching
10 x 50, done as 25 shooter (no fins) + 25 EZ
odds = on back
evens = on tummy
2 x (50 AFAP back w/fins + 100 EZ)
went high 24ish
4 x (25 AFAP + 50 EZ)
2 free, 1 evil, 1 fast doggy paddle drill
After taking two days off and getting lots of sleep, I woke up today and was groggy and sleepy and lazy. WTH?! It's now late afternoon and I still feel groggy. I think I probably should have gotten in an easy recovery swim yesterday instead of taking the whole day off. I hope I wake up sometime this week ...
Which SCM Meet?
Here are the two meets I can attend:
December 5-6: Colonies Zone SCM Championships at Flushing
December 11-13: New England Masters LMSC SCM Championships
in Boston, MA http://www.greatbaymasters.org/09scmchamp.php
Originally, I was just planning on Zones in NY. But I'm so cross about the order of events and lumping together of sprints, that I am considering going to the NE meet. Pros of NE meet: slightly later start, bigger meet so more rest, women swim separately from men, slightly better order of events. Pros of NY meet: somewhat closer, pool may be faster, more folks I know will be there, then I could go to Mermaid's meet the next weekend. I'm going to compare costs next.
Ande had alerted me to an interview with Ariana Kukors. As he noted in his SFF tips, she is a big proponent of underwater work as set forth here:
P: "For someone who has asthma you can kick pretty darn well at the end of a 200 IM."
A: "Lot's of training, lot's of training. During sets I work on kicking underwater all day long. I have a kick count that I do and we do a lot of underwater kick at practice. Just from the training I've taught myself how to be comfortable under there."
P: A kick count, what do you mean by that?
A: "I try to take at least 6 kicks, when I'm swimming warm up, when I'm swimming main sets, 6 kicks off everywall."
A: "Underwater sets, it's all in your head, whether or not you can make it."
Bird Dogs w/Broomstick:
I tried this today just for a little variety. It's not that easy. Here's the Auburn youtube clip where they do this: [ame="http://www.youtube.com/watch?v=1E_MKU2EyCI"]YouTube - Auburn Weight Workout, Part 1 April 19, 2008 on Floswimming[/ame]