Perhaps there would be interest in a rotating blog--a different swimmer each week posting his or her workouts. This would provide some insight into what various individuals are doing across the country (or around the world for that matter).
Wednesday is sprint day for my team. It's also a short day because we get booted out of the pool by the water polo team.
warmup
300 swim
200 kick/drill
4x50 build :10 rest
6x50 @ :40 descend 1-3, 4-6
main:
3 x (50 easy, 50 drill, 50 build, 2x25 12.5 sprint)
following this, by round:
1. 4x25 sprint :10 rest
2. 2x50 sprint :20 rest
3. 100 sprint from dive
some easy recovery (100-150 or so)
16x25 :10 rest, 4 each stroke
100 warmdown
total: approx. 2500 yards in 50 minutes
I train by myself at Asphalt Green--I coach at night, so the 6am practice is too early, the pool is LCM 5 mornings a week. Here was my workout this morning:
warm up
200 free, 50 back
150 free, 50 back
100 free, 50 back
50 free, 50 back
100 kick
(800)
6 x 200 free :05 dropouts
3:00, 2:55, 2:50, 2:45, 2:40, 2:35
went 2:37 on the 2:40, missed the 2:35 (2:37 again)
(1200)
800 fins continuous
(150 back kick, 25m underwater, 25 easy free) x 4
3 x (4 x 50)
first 50, 4 breaths on :55
second 50, 3 breaths on :55
third 50, fast on :55
fourth, long and relaxed on 1:00
(600)
100 easy
3500m total
Today was more of a recovery set, especially after yesterday.
600 warmup choice
12x25 @ :50
1 to 8 non-free, 9-12 choice
I did 7 of the first 8 ***, 1 back, the last 4 free
3x800 @11:00
goal to just stretch it out. got about 30 sec rest on each
fast 100 for time
did *** in 1:24
easy 200 warmdown
total: 3600
Sam--I don't usually swim on Saturdays. It is my day to sleep in, do some cleaning around the house, some yard work, then I do a weight set. Maybe I'll see you there next week.
I need to do my Spring vegetable garden this weekend at some point. If I put tomatoes in now, there should be some ready by mid-May.
I was off today, so I slept in and worked out on my own. The age groupers were off at JOs anyway.
Warmup: 500 free
10x50 kick with fins @ :45
Pull 400, 300, 200, 100 @ 1:30 base, beating the 300 split of the 400, the 200 split of the 300, and the 100 split of the 200.
Main set 5x300 free @ 4:30. I descended from 3:45 to 3:32.
200 warm down.
Total 3700.
I didn't do any fish-like swimming until the last 300, when I thought I was going to turn into a blow fish.
Well...I'm jealous of everyone on this board who swam today! (but only in a good way)...
Got in the water for 30 minutes...my entire right arm went numb and the pain in my upper back is back. I even put fins on...
I'm calling a sports chiropractor.
Simon and Bethany coaching; Simon on the distance side
600 warmup choice
8x200 @ 3:15
descending 1-3 and 5-7 (went about 2:25 on the fast ones)
#4 and 8 broken at the 50 for 10sec
300, 25 underwater choice, 25 on surface choice
4x200 @ 3:30
descending 1-3, #4 broken at 50 for 10sec
200 easy warmdown
total: 3500 yards
Yes, it was supposed to be anything underwater (kick, swim, etc) for a 25. I ended up doing *** pullouts and a few strokes, didn't quite make it all they way across each time. I'm sure there's a reason for doing a set like that, but I don't know what it is.
I've been out of the pool for two weeks and I'm going crazy. I hurt my back working on my starts, trying to get ready for the first meet I've done in nearly a year and a half. What's bummin' me out is that I've finally let go of my weird starting block phobia and my starts were looking decent. Anyway, I hit the water in a strange way...(oh - and by the way, I didn't warm up properly - shame on me!) and I could feel a little pull in my upper back, and by the time I got back to my office I couldn't turn my head! Hence, I was on the couch with a heating pad and bottle of Vicodin (BEGGED MY DOCTOR!). Thankfully the Olympics started and I had something to watch....
Anyway...today will be my first day back in the water in two weeks and I am SO looking forward to it. I am not a good patient. I've been to the gym twice, doing lower body exercises but it's not the same.
Wish me luck, folks. I'm going to be tentative here and hopefully I won't reinjure myself. Today is "fin day", so if my back starts hurting I can always put the fins on....
Mon- 2/27
Coaches: Simon and Bethany
Warmup: 600 choice
Main set:
3x600 @ 7:45
ended up doing just 550 for the first 2, slid down a lane and they made me go first, was tougher leading
8x50 @ :50
200 easy
8x50 @ :45
200 easy
8x50 @ :40
200 easy warmdown
total yards: 4100
