RE: Ripped Off & Remixed

Patrick W. Brundage — Mon, 08 Dec 2008 10:12:25 GMT

I ripped this one off from my college self, but adjusted it for age and income disparity. Post-taper meet / "off-season" workout: Increase sleep "yardage" by ~25% got 8 hours last night! Decrease emphasis on "nutrient quality" meal sets man, I loved the bacon, swiss, cheeseburger I had for lunch today and the wings with ranch at dinner were quite good Increase wine "intensity" by ~15% upped from cheap Merlot to quality Shiraz with slight positive change to volume Decrease daily average heart-rate via reduction in "espresso repeats" on account of improvements in #1 I've only got 6 more days before I start back again, so I'm going to repeat this workout every day this week:)

RE: Ripped Off & Remixed

Patrick W. Brundage — Fri, 21 Nov 2008 09:39:50 GMT

I don't know about most of you, but the first thing that goes for me in my 400/500 free is my stroke count, followed quickly by my breathing pattern. I'm a bilateral breather and generally do a 2-3 count (2 left breaths, 3 strokes, 2 right breaths). As the race wears on though, that soon degenerates to a 3-3 count and by the last 100 or so, I can get into an almost random, breathe whenever I can mode. This is something I need to work on. I knew this morning was going to be tough for me motivation-wise. I have done four days of hard 4k to 5k workouts after having swum at the Ron Johnson meet at ASU over the weekend. On top of that, I had to be in the water solo by about 4:50am to be out by 5:30am to get on with commitments for the day. (Aside, for those of you who have a Lifetime Fitness -- www.lifetimefitness.com -- near you; it can be a great investment). I needed something simple with minimal focus points and found it last night when perusing Terry Laughlin's blog over at Total Immersion (see www.totalimmersion.net/.../How-to-Use-Test-Sets-to-Personalize-your-Training.html). Terry was the head coach of my club team way back when I was a young age grouper and coached me to my 1st junior nationals. I "re-discovered" him and began trying to apply his stroke drills to my freestyle earlier this year and have become a real fan. Again, my only remix was to do this in SCM (another advantage of the LTF pools) and only slightly faster intervals given my compressed timeframe: 1 x 500 on 7:30 2 x 250 on 3:45 4 x 125 on 1:50 5 x 100 on 1:30 10 x 50 on 0:50 (got tired!) My sole focus throughout was on trying to maintain my stroke count (12 strokes per lap) and my breathing pattern. Result: Tougher than I thought ... not from a physical exhaustion standpoint, but it was much harder to keep my stroke count long as the distances got shorter. I went up to 13 strokes per lap near the end of the 2nd 250 and struggled to get it back to 12, even hitting 14 on some particularly bad laps. I'm looking forward to doing this one again at some point at a more reasonable time of day when I'm maybe not so wiped.

RE: Ripped Off & Remixed

Former Member — Thu, 20 Nov 2008 16:56:42 GMT

Good stuff...gonna do this next week!:applaud:

RE: Ripped Off & Remixed

Kurt Dickson — Wed, 19 Nov 2008 10:02:12 GMT

I liked you better when you did 12-15k/week.:bighug: