Strength training prior to swimming.
Warmup: 800 choice
Drill: 12 x 25 fly
odds: single-arm 3-3
evens: combo, 2 single-arm/2 whole stroke (:15 rest)
Main Set: Swim 4 x
[300- 200-100 freestyle] (:30 rest all the way)
300s: smooth/ez
200s: threshold
100s: FAST
(drop average 100 by 5 seconds each 300-200-100)
Warmdown: 10 minutes drilling
Comment:
Pretty good practice; harder than anticipated. I was tired to start with from strength training and warmup did not take care of that completely. Fly drilling went okay.
300's were all 4:10-4:15
200's were all 2:35-2:40
100's were all under 1:10, except the last, which I cramped up (would have been around 1:07).
I got a little slower toward the end of the practice, but did not die; just had to try harder. I felt strong, especially considering I'm fighting off a cold and worked the strength training pretty hard.
Sprint practice tomorrow should be interesting.
Warmup: 800 choice
Drill: 12 x 25 fly
odds: single-arm 3-3
evens: combo, 2 single-arm/2 whole stroke (:15 rest)
Main Set: Swim 4 x
[300- 200-100 freestyle] (:30 rest all the way)
300s: smooth/ez
200s: threshold
100s: FAST
(drop average 100 by 5 seconds each 300-200-100)
Warmdown: 10 minutes drilling
Comment:
Pretty good practice; harder than anticipated. I was tired to start with from strength training and warmup did not take care of that completely. Fly drilling went okay.
300's were all 4:10-4:15
200's were all 2:35-2:40
100's were all under 1:10, except the last, which I cramped up (would have been around 1:07).
I got a little slower toward the end of the practice, but did not die; just had to try harder. I felt strong, especially considering I'm fighting off a cold and worked the strength training pretty hard.
Sprint practice tomorrow should be interesting.
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