Playing it safe
by, March 27th, 2010 at 04:28 PM (1022 Views)
I thought about running, cross-training, and swimming after reading the thread on the forum. Also thought about Fort's wise words in a comment on her blog that going all out on run sprints could result in a season-ending knee injury or hamstring pull. Between now and Nationals, I think I'll be very careful with my running.
All-out running sprints or sets like 8 x 200 or 6 x 400 are out until Nationals. I only have 8 weeks and six of those will need to be hard swim training. Two will need to be taper weeks. Still, I would like to do a little bit of running for body comp purposes only. As the studies have shown, the lower the body fat, the better it is for sprinting. I'm not looking to ultra-thin. Just want to be 3 pounds lighter and more lean on race day. I think I'll stick with what I have been doing except make my sprints on the field simply strides. I guess my HITT workouts are probably more like fartlek workouts and I'll probably do those here and there. I'm not truly sprinting all out to make it "high intensity." I think sprinting all-out on the treadmill is dangerous as a wipeout a few years ago proved.
Did get a quick swim in today. Took it pretty easy as tomorrow, I'll be doing a 5800+ yard swim to celebrate a team member's 58th birthday. Today was short one - just 2,000 yards.
Here is the workout:
400 easy to warm-up
4 x 50 back drill - 25 rt/25 lt on 1:15
4 x 50 fly drill - First two 50s are underwater fly pull (no over-the-water recovery) with pull buoy on, second two 50s were full-stroke fly with pull-buoy
4 x 75 - all free, 50 free/25 fly, 25 free/50 fly, 75 fly on 1:30
4 x 75 - all free, 50 free/25 back, 25 free/50 back, 75 back
4 x 100 flutter kick with fins on 1:30
4 x 25 back kick with fins on :20