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Tuesday, Jan. 6

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by
USMS MemberThe Fortress
, January 6th, 2009 at 03:37 PM (1250 Views)
Made it to the pool today. Still a bit tired and sore.

Warm up:

700 variety swim/kick/drill

3 x 100 single arm fly @ 1:45

Main Sets:

Stole a pace 50s set from Chris, except with more human intervals.

20 x 50 backstroke:
(Tried to go 2 seconds faster on each set of 50s. Definitely gasping for breath at the end.)

4 x 50 @ :50
1 x 50 easy @ 1:30
4 x 50 on :55
1 x 50 easy @ 1:30
4 x 50 @ 1:00
1 x 50 easy @ 1:30
4 x 50 @ 1:10
1 x 50 easy on 1:30

100 EZ

6 x 200 kick @ 3:00 w/MF
(held a pretty casual 1:10-1:12 pace per 100)

50 EZ

10 x 25 UW fly spin drill,
5 spinning every 2 kicks, 5 spinning every 4 kicks

100 C/D

Total: 3700

_______________________________________

Thought on "hypoxic" work: Was discussing SDKs with Jim Thornton and lamenting my seemingly diminished lung capacity of late. The "heyday" of my SDKs seems to have been about 1 and 1/2 years ago or so. At least that's my perception. (Judging from a couple videos, I was a little SDK happy at Austin I guess, but I'm not sure it made me faster.) He suggested that, with the amount of anaerobic work I do, the oxygen receptor nerves/muscles (can't remember exactly -- maybe he'll elaborate) aren't triggered enough. In other words, speed work is contra-indicated if you want to be an SDK ninja. Don't know, but I have done a lot more speed work in the last 1 1/2 years. More likely, the problem is that I dislike doing the hard core CO2 tolerance sets that Chris does. Used to like them more, not sure what happened. They just are harder now.

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Updated January 6th, 2009 at 03:46 PM by The Fortress

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  1. Chris Stevenson's Avatar
    Two seconds faster every set of 50s is pretty darn tough...!

    I will definitely defer to Jim on the physiology aspect. I do notice that it takes me a little while to "warm up" to a hypoxic set -- the first one is almost always the hardest for me. That's why when I warm up just before a race I always do a couple "shooters" at about 85% effort.

    Based on stories I've heard of accidents, I also have a healthy respect for hypoxic sets. Sometimes I think half of the reason for doing "CO2 tolerance" sets is to develop a good sense of the feedback your body gives you when it says "enough is enough." (I seem to recall a discussion with Creampuff on the forums about bladder control. )

    Anyway, you probably shouldn't push it too hard; if you really want to get in the extra kick or two off a wall, maybe back off slightly on the effort.
  2. rtodd's Avatar
    I go with the pee urge feedback! it's real.

    Why is it the first is hardest and they seem to get a bit easier, then difficult again?
  3. The Fortress's Avatar
    I don't think I can last as long as the pee urge! lol

    I dunno about the hard-easier-harder phenomenon, but I sometimes have that experience as well.
  4. Chris Stevenson's Avatar
    Yes, the pee urge is definitely real.

    Why hard/easy/hard? I don't know enough physiology to answer for sure...perhaps your body needs to release buffers against the pH drop induced by CO2 buildup and once it does, you feel better. But then gradually over the course of the set your pH drops due to lactic acid & CO2.

    Of course, I could just be totally blowing smoke, but it sounds good...
  5. quicksilver's Avatar
    I'm evidently not trying hard enough during practice.


    About the breath control, I think learning to breathe deeper rather than short and shallow is the key to staying under longer.
    Breathe like a zen master and not like Chicken Little in his latest episode of the sky is falling. It makes a big difference.

    Often times when I get too wound up during a set, my breathing pattern is all over the place. Especially during backstroke when you can breathe all you want to. Becoming more conscious of controlled inhales and exhales allows me to hold my breath a bit longer on each push off.
  6. The Fortress's Avatar
    Interesting, Quick. George made the same comment when he watched one of my backstroke videos from a year or two ago. He said my breathing was too erratic and not controlled or relaxed enough. Something else to work on.