Hard! Wed., Nov. 4
by, November 4th, 2009 at 10:11 PM (3799 Views)
AM: Hot Yoga:
Went to the 10:00 am hot yoga class. Didn't suffer quite as much and didn't need quite as much water as usual. Didn't even have to dump water on top of my head during the last 15 minutes.
Today, I used the structure of one of Ande's sprint workouts from awhile ago. (I have a note on FB in which I collect sprint oriented workouts I like.) But instead of doing the 15 100s in the set as increasing fast freestyle, I did them as increasingly hard backstroke SDK without fins. This was to serve the dual purpose of implementing Quick's advice (treat the 100 back as 50 swim/50 kick) and Chris' advice to do longer quality hypoxic sets sans fins. This was NOT easy. It took some will power to get through it, but I think it was worthwhile. This CO2 tolerance set was definitely harder than my endurance kick set from Nov. 1.
Anyway, here's how it went:
700 variety swim, kick, drill
Main set: Hypoxic Kick + Sprints:
5 x 100 backstroke kick @ 2:00 (no fins)
SDKs = 12, 10, 10, 10 by 25
8 x 25 easy speed fly w/fins @ 75% @ :35
4 x 100 backstroke kick @ 2:15 (no fins)
SDKs = 13, 12, 12, 12 by 25s
8 x 25
odds= fast evil
evens = EZ
3 x 100 backstroke kick @ 2:30 (no fins)
SDKs = 14, 13, 13, 13 by 25s
8 x 25 easy speed fly w/fins @ 75% @ :40
2 x 100 backstroke kick @ 2:30 (no fins)
SDKs = 15, 14, 14, 14 by 25s
8 x 25
odds = fast free w/fins @ 90%
evens = EZ
1 x 100 back
SDKs = 16, 15, 15, 15 by 25s (no fins)
10 minutes in hottub
I am dead after 3 hours of working out. The hypoxic kicking definitely took it out of me. I had some cramping issues on the last few hundreds, which surprised me as I hadn't had any calf cramps recently. Of course, I have pounded my legs the last few days, so it could be that. Or, I guess, it could be the yoga beforehand.
I'm hoping to work out with Speedo, Cage Fighter and Jazz tomorrow.
I tried out the Pure Sport workout and recovery drinks today. Banana-strawberry flavor. It didn't make me nauseous like the Hammer products, so that was quite excellent. The recovery drink I split in half and used half after yoga and half after swimming. The taste was just too strong to have in one dose. I hope that doesn't negate its effectiveness. I have another swim friend who really likes Pure Sport as well.
I notice that lovely Jimby prominently displayed my botched 50 back in LCM from 2008 Zones on FB. I slipped on the start and sunk in the water, going 33.4. So, for what it's worth you can compare my 2008 (33.4) and 2009 (31.99) 50 LCM backstrokes. You can see me drop an F bomb in 2008. B70s in both.
2009: [ame="http://www.youtube.com/watch?v=S_QnCTP2n2w&feature=player_embedded"]YouTube- Leslie's 50 LCM Backstroke National Championship Performance[/ame]
I got my P90X plyo video in the mail. Am anxious to give it a whirl. But probably not tomorrow right before a sprint workout.
I'm going to write down my food for the next weeks leading up to my SCM meet. As I recall from the last time I started this project, I used a pretty low carb approach for a month and then increased carbs for the couple weeks before SCY Zones. In retrospect, that seemed to work pretty well. This time, I'm not eliminating carbs. I think I really should focus more on portion size and skipping desserts, etc. For example, I ordered Thai food with a friend a couple days ago -- I ate way too much b/c it's so tasty.
large smoothie with one banana, strawberries, frozen mixed berries, scoop of yogurt, flax seed oil, 1/2 scoop of whey protein
salmon, salad with tomatos & cucumbers, small box of junior mints (lol)
Pure Sport recovery drink after yoga and swimming and Pure Sport workout drink during swim.
apples w/ peanut butter
cheese & crackers
quesadilla with cheese, peppers, tomatoes & mushrooms
balance bar in car
(Dinner was a bit of a disaster tonight as I was in the car driving to myriad things between 4-9 pm. I had to make separate dinners for everyone. And I still have to pack lunches. I'm sure I'll need another snack -- I'm still hungry.)