Friday, November 29, 2013

Black Friday Power swim

Today I coached Masters, but before it started I did:

3000 - 2 x (1000 free, 100 back), 800 free

Here's the Beginner version of the workout:
Objective: Focus on Stroke count and increasing your effort without increasing your stroke count

Warmup: 200 - 100 free easy, 100 kick

Main Set: 1150 -
200 free @ 85% - nice and long strokes.  Catch - slow to fast.  Maintain same stroke count as the 250 free
100 - 4 x 25’s fast and strong kick

150 free @ 85% - maintain stroke count
50 kick strong and fast!

100 free @90% - focus on strong pull and really good extension, maintain or decrease stroke count
50 kick easy

50 ALL OUT - DON’T LOSE YOUR STROKE QUALITY!

450 - 6 x 75’s - Scull/Drill/Swim by 25 :15 seconds rest

Drills:
200 - 4 x 50’s left arm only, right arm only by 25 :10 rest
Hand and forearm should be one unit and not cross centerline, but reach out at 1 o’clock and pull with elbow out and hand/arm pointing straight down to the bottom of the pool, bent elbow recovery.  Dolphin kick or flutter your choice.

Warm down: 200 Choice

After the workout (which I was on deck for, I went through the Beginner version twice for a yardage of 3500.  

Then tacked on an additional 3500:

3 x (1000 pull, 100 back)
200 IM

10,000 yards total in 2:50

This afternoon I'm taking the family out the GSL Marina for a swim right before going over to spend the afternoon with my extended family playing games and eating lots of good food.
---------------------------------------------------------------------------------------------
Update:

Met at the GSL Marina with Jim and he brought Tim Heurmann!  The air temp was awesome.  I didn't need a coat.  Water temp was up higher too.  It read 46.8°F.  Got in 4 laps for 1 mile.  I also brought the kayak and Jacob take GPS measurement.  Figured out exactly where the .25 mile lap points are.  

I also sent out a press release on the ice mile coming up in two weeks.  Fox13 is going to meet out at the marina next Tuesday for our next training swim.  That should be cool.

Total: 1 mile in 25:55

Daily Total: 6.68 miles
Post a Comment