Quality Workout w/Speedo, Thurs., Mar. 4
by, March 4th, 2010 at 05:14 PM (1027 Views)
At last! I woke up today and didn't feel exhausted. So I think the 3 days of active rest were helpful in shaking off some of the symptoms of possible overtraining. Met Speedo at Oak Marr for a lunchtime swim, and we did a quality workout. This is a modified Geek workout that I've done before. Love it!
SCY @ Oak Marr:
Main Set 1:
3 rounds of:
4 x 25 fast @ :45
These were sort of like broken 100s. I did rounds 1 & 3 with my MF Dolphina and went 9s. Did round 2 free w/fins. Not sure on all the times, probably a couple high 10s and low 11s. My free doesn't feel all that great.
Main Set 2:
2 rounds of:
1 x 50 @ 100 pace @ 1:15
1 x 50 EZ @ 1:15
2 x 50 @ 100 pace @ 1:15
1 x 50 EZ @ 1:15
3 x 50 @ 100 pace @ 1:15
Speedo did the 50s with a fast middle 25s and AFAP turns, which was a great idea. I need to do this too and more speed play generally, but wanted to do some race pace work today.
Round 1 was backstroke w/fins. My target 100 pace with fins is, I approximate, a :25, possibly faster. I hit all 6 50s at 25.
Round 2, I intended to do all fly/back. But, because of a noddler joining my lane, I went the first 3 fly-back (25, 26, 26) and the last 3 back (25, 25, 26).
Pete left to return to work and I did a couple drill sets.
8 x 50 russian breast drill @ 1:05
8 X 50 fly drill @ 1:00
odds = chest press fly
evens = single arm fly
I felt like I got in a good quality workout with some speed. I'll be shifting even more into speed work this month. I may rip off a 10 x 25 AFAP set tomorrow. I'll see how I feel after am drylands. I lucked out today. My son's crew practice was cancelled, so he took Mini to the gym for a workout. I absolutely hate lifting right after a hard swim.
The sun finally shone today after days of perpetual gloom. I can't wait for Spring!
I had a hilarious convo last night with my 9 year old's swim coaches after practice. One was walking around in a boot and I asked him what happened. He said he incurred a stress fracture from running. I told him the same thing happened to me, causing me to become a masters swimmer. He looked at me horrified, and said that, after one more year, he was hanging up his suit and would never ever swim again. Just couldn't take any more of the gawd awful yardage. I told him I only swim 15,000 or less a week. His eyes lit up. Then I told him we get to do all the 50s and the 100 IM. More smiles. Bulb goes off in head. I told him to take 10 years off and come back. I know that's one thing I enjoy about masters: training like a true sprinter after a youth of mega distance and ditching all the long events I swam every meet back then. Yes, I swam 200 fly virtually every AAU meet ...
I'm going to Mini's high school swim & award banquet tonight. I can see salad in my future. I may try and stretch later tonight. Edit: Mini won the RingLeader/Future Leader award. I think this reflects her supreme bossiness + extroversion.
Yoga as Cross-Training for Running: http://www.vancouversun.com/health/d...773/story.html
Read this today:
"We all have those nights when we just canít get to sleep. Studies continue to suggest that eight hours of sleep is the average that most people need. Sometimes our lives just donít allow for this amount of time.
Many experts put sleep in the same category with diet and exercise in terms of importance for health and fitness. In the American Journal of Epidemiology we are told that although we know that eating 10% more calories a day can add 15 or more pounds in a year, we donít understand that sleeping 10 % less carries a similar risk for weight gain.
Some studies indicate that women who sleep five or fewer hours a night are one-third more likely to gain 33 pounds over the next 16 years as compared to those who get seven hours of sleep.
Not only can sleep help keep off the pounds, it helps prevent cancer, and heart disease. Enough sleep can improve memory, keep colds at bay, and help us get in a better workout.
Itís time to start planning your sleep as you would your workout and diet."
And here's a funny article by George Will on "How to Ruin Your Child," which includes depriving then of sufficient sleep: http://www.washingtonpost.com/wp-dyn...030303075.html
Sprinters are Different, Nathan Adrian: