So here was a pretty tough practice that I had with the Senior I kids yesterday. Coach said we won't do this kind of thing too often. It's the beginning of the long course season although this practice was done SCY.
I don't recommend that any masters do it unless they are Dennis Baker or Chris Stevenson and I'm sure this would be a piece of cake for them.
I did, however, have a great time and maybe this will help me in the 5K and 10K postal. Maybe not.
Quick Warm Up
300 Choice
3x200 Right/ Left/ Drill/ Swim Free by 50s @ 2:45
4x125 @ 1:40 Free/ Fly by 25s
Main Set
50x100
1-10 w/ FINS @ 1:20 Odds: Dolphin Kick on Back/ Evens: Kick on Side
Held about 1:05 or 1:10 Easy/ No problem
11-20 @ 1:20 Catch Up Free Drill Easy/ No problem; held 1:10s
21-30 Free @ 1:15 Easy/ No problem; held under 1:10 (between 6-9)
31-40 IM @ 1:25; Started feeling a bit puky around #36; made all of them and had around 6 seconds rest for all 10; kicking myself for not focusing more on IM; here's where the kids either excelled or started to fall apart
41-50 Free @ 1:10; held 1:05s; feeling pretty bad around #46 but after all that, wanted to finish the darn set
Last little thing - 3x200 Free @ 3:00 #1 Easy/ #2 Build/ #3 Fast - the gal next to me went a 1:57 on the last one. She beat everyone in the pool.
I skipped dry land as I was "toasty." Felt back to normal after a shower and a drink w/ my husband.
I was really impressed with the kids. No cheating (very minimal and the coach yelled at them when there was some cutting corners like swimming free into the wall on *** in the IMs) and they left on the correct intervals. They gave it all they got. I went out too hard on the first 30 and I think that's why I had trouble with some of the IMs and the last 5 on free. We all high 5'd eachother afterwards. Was really nice.
you have super fast meet times (waaay faster than mine!) and only have to put in 4400!
Well...depending on the events, more is not necessarily better. Roughly speaking, training volume is a product of both distance and intensity so that lower yardage can be made up to some degree by higher intensity. (Maybe not for the mile or other long swims, though.)
I have trained with the age group kids in the past couple of years and have done workouts like the one you listed...it is a much different kind of tired, really.
In preparing for races 200 and shorter, I don't like to do that kind of yardage very often at all; maybe to prepare for OW swims, for example. Otherwise, 4000-5000 yds, my typical range, is plenty. (I do wish I had frequent access to a LCM pool though.)
LCM
400 WARM UP
3x300 SKPS (Swim/ Kick/ Pull/ Swim by 75s)
8x50 FR/ BK by 25s @ :50
8x25 @ :30 2 of each stroke IM Order
DISTANCE DAY
1x100 @ 1:35
1x100 @ 1:15
1x100 @ 1:35
1x200 @ 2:30
1x100 @ 1:35
1x300 @ 3:45
1x100 @ 1:35
1x400 @ 5:00
1x100 @ 1:35
1x500 @ 6:15
1x100 @ 1:35
1x500 @ 6:15
1x100 @ 1:35
1x400 @ 5:00
1x100 @ 1:35
1x300 @ 3:45
1x100 @ 1:35
1x200 @ 2:30
1x100 @ 1:35
1x100 @ 1:15
100 EZ
5x200 PULL @ 3:00 - 1st lap FAST
1x200 FOR TIME
1x100 EZ
7200 meters
Lessons Learned:
1. Stay aware of your surroundings, but focus on your technique and core body position. Don't focus on who is in front or behind or next to you (be aware but don't make others your focus). Think about what you are doing.
2. Know pain will be there but don't fear it.
3. Pain does subside when you reach your groove. Fun begins.
4. Patience required on long sets. Don't start out kicking hard. Use it sparingly. Watch others go out too fast at the beginning and pay later. Just make the interval but don't go out too fast at first. Don't be afraid to have a fast arm turnover, however.
5. Ignore age and gender and any other factors. I pretended we were all equals. Just swim and race.
6. When you can, occasionally look at what the top swimmers are doing. Note their amazing body position.
7. Choose your attitude at the beginning. I thought to myself that I knew I would do what it takes to make the set.
Life issues seem very "solvable" after doing this set! :oldman:
the question is how does your stomach feel after a set like that?
since i have been swimming with scott, i feel pukey after each workout and i'm only going 3000-3500m right now.:toohurt:
Hey Swimcat! I hope to see you @ the UGA meet this Sat, right? I think you mentioned you were going.
How funny is that! We have the same coach. (I also have Landon). AND, get this, I asked Scott at the end of that long set (and before the 5x200s) if it was normal to feel puky (that's how my stomach felt - but it really wasn't too bad - I wasn't looking for a bucket) after a set like that. He said, "Yes!" And he would know as he was a top distance guy himself at Swim Atlanta and UGA. You can't get anything past Scott as he knows distance - how to swim it and how to train for it. BTW, it's taken me years to build up to that.
How's your shoulder feeling? Okay I hope.
Sheesh, I was all proud of making myself do butterly on our 50s "drop-out" set, but you're my hero :bow: I don't think I could do a 7200m workout LCM, I had a hard enough time with my puny 4400 yards this morning.
I bet that last 200 for time was special, huh?
:blush:
You're my hero b/c you have super fast meet times (waaay faster than mine!) and only have to put in 4400! Gah!
Seriously though, I've got some serious family issues that I'm dealing with right now and basically, I can just take out any frustrations and fears in the pool.
Yeah. Died on that 200. The 5x200 right before it were enough for me to get cold and tight. Notice I did NOT post my time on that 200. Ick. The main set was great though.
she man, the shoulder hurts cannot lie. tuesday is evaluation then therapy will start. it stinks not doing upper body weights, i am losing muscle tone fast(it's been 3 weeks). i am back doing pilates and yoga so i will have a core. i will be in athens hey it;s a great facility and a home coming for me(uga grad). i might have to wear an fs pro ;although i hate to sacrifice it for a small meet, only because i need the boost.
scott has stepped up the intervals, he took me out of my comfort zone.
landon btw, gave me some great breaststroke advice before y nats.
see ya saturday.:wiggle:
Absolutely it will -- I'm not trying to discourage you -- good luck!
Thanks Chris. I still have the 10K next weekend, but in the meantime, I went a 4:41.1 in the 400 free this weekend (unrested and tired - well, look at the set I did earlier this week.) I'm really happy with a 14.5 second time drop in that event in 10 months. :groovy: Seems to be more in line (although still off) with what I'm holding in practices. I felt good but I really think I can go faster.
I assume long course? Wow, nice swim.
Yeah, LCM. Thank you Kirk. I went out in a 1:06 and cruised the rest of the way. Need to work on staying close to the 1:06 in future swims.
I was actually a bit more proud of my 100 meter fly time of 1:06.99. :groovy::groovy: 50 fly was 30.18. Hey, I may train distance, but I still like the short stuff!
Good Luck she man, if i don't see u this week. i started therapy on my injury and am only swimming 4 x. :cane::toohurt:
btw, we did 8x 100 on the 1,40 today and i wasn't getting much rest, i was really sore from therapy. but it will pay off in the long run.
you'll do great.:bow:
Good Luck she man, if i don't see u this week. i started therapy on my injury and am only swimming 4 x. :cane::toohurt:
btw, we did 8x 100 on the 1,40 today and i wasn't getting much rest, i was really sore from therapy. but it will pay off in the long run.
you'll do great.:bow:
Thanks swimcat. I hope your therapy goes well. Scott is really increasing the intervals isn't he? He gave us some crazy intervals today. One of the National gals said to his set, "That's sick." We all missed them. :frustrated: Guess this is the closest I'll ever feel to being on a college swim team.
I will try to not get eaten by a catfish.
