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aztimm's training blog

Friday Nov 21, evening workout

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by , November 22nd, 2008 at 12:14 AM (611 Views)
Fri Nov 21, swam with the team, 6PM ASU Mona Plummer Aquatic Center, Short Course Yards
air temp around 75, water upper 70s (maybe 78)

50 warm-up (got there late)
4 x 75 @ 15 sec rest
6 x 50 @ 1min 10 sec
main set....fast Friday....6 rounds of the following, fast swims all OFF THE BLOCKS
1 x 50 @ 2min, FAST freestyle (I did a 100 on the last round)
1 x 50 @ 2min, FAST non-free (I did them all breast)
1 x 100 @ 2 min, easy recovery

About 200 easy cool down

Almost didn't get there, was working, then when on the way the light rail seemed to be in my way the entire way over. The traffic restrictions for the Ironman certainly didn't help. Then when I finally made it to the pool, I was in the locker room changing and realized I left my towel in the car, so ran out to get it.
Even with all of that, I had one of the best swim workouts I can remember. I held 27 to 28 sec for the 50s free, and 34 to 36 sec for the breast
So here's my story on the 100. I asked the coach towards the beginning when would be a good time to do the 100, he said at the end. So he's blasting some Rage Against the Machine from the music system thing, when he sent me off. I had a great start, but thought I should hold back a touch on the first 50, so I didn't do as many dolphin kicks, took a few extra breaths. On the 2nd 50, I pushed it pretty hard. When I came in, by the time I looked at the clock, it said 1:04, which is great for me, I was happy....then the coach came over and said I did a 1:02, I thought he must be joking (he said something like, "That's pretty good for you.". I couldn't believe it, I've never gone that fast....EVER. Originally I wasn't going to do the last 50, but I was so pumped then, I pulled myself out and still went off the block, and did a :35 for that last breast. Johnny (the coach) did tell me that he could tell I held back on that first 50. He thinks I can easily get a min (or less) by Mar/Apr.

Wow, what a great week this has been. I recorded my fastest mile (7:22) since I've been using Nike+ (that's comparable to when I did triathlons, back in 1996...still a ways to go to my Army 5:15 tho). Then today, to do a 100 free in 1:02 in practice, a double at that, after working a full day in between. I should probably buy a lottery ticket.

_______________
Edited to add:
I wore a Speedo Aquablade brief. I usually wear it for our Friday speed sets.
The Mona Plummer is a nice and fast pool. Outdoor but heated. It was quite a difference just diving off the blocks -v- at the Rec Center. I'd hate to become a pool snob, but I really didn't feel like I had to put in the same effort to get better results. I may have gotten a touch of draft, went 10 sec behind Doug (he's also on these forums).

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Updated November 22nd, 2008 at 10:40 PM by aztimm

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  1. 's Avatar
    That is AWESOME! I really think you need to rethink your goal times for that 100 fr now. Think BIG! As for the running, you are out of my league - 5:15 or 7:22. Great job!
  2. rtodd's Avatar
    You are there. Keep doing an all out speed set every week. the one Ande suggests is here:

    Help My Speed is Horrible!

    --------------------------------------------------------------------------------

    Since there is

    Help my Flutter Kick is Horrible

    and

    Help my SDK is Horrible

    I decided to begin

    Help My Speed is Horrible!

    a thread for swimmers who want to dramatically improve their 25 speed and times

    Help My Speed is Horrible! is a Sprint improvement program
    If you do it consistently you should dramatically improve your 25 swimming time.

    When you improve your 25 speed
    you'll improve your times in all swimming distances
    especially 50's, 100's, & 200's
    even 400, 500, 800, 1,000, 1,500 & 1,650 times will benefit.


    Here's the Program for "Help My Speed is Horrible"
    Begin with testing figure out your starting point. Where are you now?
    Then train
    Then retest


    Test

    Get your times on the following swims

    1) 15 meters
    2) 25
    3) 50
    4) 75 &
    5) 100

    Test the 15, 25, & 50 on one day then the 75 & 100 on a different day
    put plenty of rest between each timed effort
    like a very easy 75 or 125 or 175 then 3 to 7 more minutes of rest
    put more rest between the longer sprints
    also note
    The suit you wore
    Your start: how did you start each swim
    (roll, push, or coaches go, )
    dive from a block or side
    push from in the water
    Use a STOPWATCH tell the timer how you want them to time you

    Report your Results in this thread


    Training

    1) do this set 2 or 3 times a week, 12 x 25 swim
    3 EASY recovery concentrating on perfect form
    1 as fast as possible for time
    YOU MUST GO SUPER FAST ON THESE
    IF YOU HOLD BACK AT ALL YOU'RE WASTING YOUR TIME
    preferably no breath, unless your 25 time is over 20 or 25 seconds
    It's OK to do more working out, just fit this set in some where in your workouts,
    be consistent, one round is better than none

    2) Test every Friday or Saturday
    1) 3 weeks of 15, 25, & 50
    2) 1 week of 25, 75 & 100

    3) work on improving your flutter kick and SDK
    http://www.usms.org/forums/showpost....&postcount=245
    http://www.usms.org/forums/showpost....0&postcount=48
    if you're working on your swimming speed, SDK and Flutter kick
    do 2 x (4 x 25) swim
    2 x (4 x 25) flutter kick
    2 x (4 x 25) SDK

    4) stretch your feet / ankles to improve your toe point

    5) Lift weights to improve your strength power and speed
    2 or 3 times a week

    6) get a tech suit
    http://www.usms.org/forums/showpost....&postcount=732
    http://www.usms.org/forums/showpost....&postcount=771

    7) perfect your swimming technique
    pushoff
    streamline
    SDK
    head position
    body position
    arm motions
    leg motions
    touching the wall (the clock doesn't stop until you touch the wall)


    8) Train and test for 5 weeks then
    Rest one week, reduce your yardage
    Mon 2 x 4 x 25
    Tue easy
    Wed 4 x 25
    Thu easy
    Friday or Saturday TEST wearing a tech suit

    Report your results

    9) begin another 6 week cycle

    Report your test results in this fashion
    (put most recent times on top)

    8/10/08: 23.48
    7/26: 25.92
    7/6: 24.94
    7/2: 25.45
    5/10: 25.55
    4/4: 27.18
    3/29: 26.27
    3/22: 27.62
    3/15: 27.12
    3/8: 28.0
    3/1: 30.2

    You should begin to see dramatic improvements in your 25 speed.
    I look forward to reading your results.

    Let me know if you accept this challenge
    Give it a try and see what happens
    Don't be fooled by how simple it is.
  3. aztimm's Avatar
    Thanks for the comments, I appreciate it. Nice to know someone is reading!!!

    I'll edit the post with more specifics as to what I was wearing and the pool, good ideas.

    We'll see about adjusting that goal--after I get back from my vacation, then the holidays.