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12\22\12

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by , December 22nd, 2012 at 02:34 PM (246 Views)
SCM at club 1450




Warmup
  • 500 free/drill/bk
Speed sets
  • 10 x 25 on 1:00
    • Hard effort push, breakout, and first 10 strokes, then easy to wall
    • stroke count/time
      • 17/0:18, 17/0:19, 16/:017, 15/0:16, 16/0:15, 16/0:15, 17/0:15, 17/0:15, 16/0:16, 17/0:16

  • 20 x 25 on 0:30
    • Hard effort push, breakout, and first 5 strokes, then easy to wall

      • Landed them around 21-22
      • The first 5 of them felt sharp and easy, breathing normally on wall
      • 6 - 15, gasping for air, but tolerable
      • 16 - 20, had to breathe almost every stroke during easy part, arms didn't seem to obey motor commands (sloppy) gotta watch it there.
Drill/Kick
  • 4 x 25 head-up free with dophin kick and snorkel
    • 16's
  • 100 flutter kick boardless with snorkel
    • just over 2:00
Although I understand the heads-up free drill is much less efficient than normal free, for some reason it felt easier to 16s lengths. Could be from engaging larger muscle groups? Or maybe it just feels better to give the normal muscles a break
Plan to do a workout of drills to correct this weeks damage, and some kicking and fly next time

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Updated December 22nd, 2012 at 04:00 PM by __steve__

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