Wednesday, Nov. 18
by, November 18th, 2009 at 06:53 PM (2323 Views)
800 variety swim, kick, drill
10 x 25 shooters
Aerobic Kick Set:
5 x 200 dolphin kick w/Dolphina, my MF @ 3:00
2 back, 1 belly, 2 side
essentially meditative streamlining
2 x through:
5 x 50 fly @ 1:00
5 x 50 back @ 1:00
5 x 50 breast @ 1:00
5 x 50 free @ 1:00
:30 extra rest or so after each round
round 1 = swim
round 2 = kick (except swim evil)
#1-#3 = EZ/good technique (drilled the fly)
#4 = fast w/fins (except for fly, which was easy speed)
#5 = EZ
Round 1, I went easy speed fly (29) and then 24, 32, and high 23 on back, breast and free.
Round 2 went high 23, low 24 (jammed turn and cramped) and 32 on evil. I skipped the last 5 x 50 flutter kicks b/c I had cramped so much. I think this was due to dehydration after yoga yesterday. I have to make an affirmative effort to drink more water in the late afternoon and evening and I didn't.
10 minutes hottub
15 minutes of RC work
I was still pretty tired in the water today, although my 50s were pretty fast. I think my days of vicious doubles are over for now. I was tempted to do more this afternoon, but passed. It seems to take me awhile to recover from the P90X plyo DVD. That pain lingers!
Plan for the rest of the week is:
Thursday: Do P90X ab ripper and swim with Speedo & Jazz
Friday: weight room + EZ swim
Saturday: off day or possibly just yoga; 3 week taper begins, no more leg work outside of pool
Sunday: swim with team
I swam at OakMarr Rec Center today instead of Springhill, as I was in the area. It's not as deep as Springhill, but has a digital clock at one end. It's so much easier to see your approximate times with that than an old fashioned pace clock.
I made 2 SR purchases today. I ordered the book Swimming Anatomy recommended by Cokie Lepinski for dryland training. [ame="http://www.amazon.com/gp/product/0736075712/ref=ox_ya_oh_product"]Amazon.com: Swimming Anatomy (9780736075718): Ian McLeod: Books[/ame]
I also bought the P90X plus ab/core 20 minute DVD on ebay: http://www.beachbody.com/product/fit...s/p90x_plus.do