Thursday, January 12, 2006
Road to CDA 06 swim
Thurs 1/12
Summary: Swim 3k (70 min)
WU with drill set 4 X 50 balance, then 4 X 50 stroke drills: 400 total
Then 1 X 500 in 7:55 (1:35/100 pace) concentrating on balance and stroke, not pace
Then 3 sets of 4 X 100/20 and 4x50/1 min. cycle: 1 min rest between sets
Set 1: First 75 free, final 25 drill: First and Fourth did catch up focusing on rotating hips first then pulling arm through. Middle 2 100's did final 25 one arm drill using each arm per 25
On the 50's, down 25 free and back using same drills as above. All 100's in 1:35, 50's in 40s
Set 2: All 4 100's and all 4 50's using pull buoy and ankle strap. Really have to press chest to keep legs up. Drank a bit of water final two 100's. All 100's in 1:35, 50's in 44-46
Set 3: All free style. First two 100's felt great...well balanced and felt like I was floating on surface. Then I realized my arms were dead and struggled final 2. Challenge to maintain balance and complete the stroke through the hips but managed. Times 1:25, 1:26,27,28.
50's were easier, on the 1 min cycle, all around 45.
100 kick board, 200 cool down with some breast mixed with free.
* This was my first "real" swim workout. Mixing drills is tough but does teach to remember balance and stroke technique toward the end of an interval. I did several of these workouts last season early on and helped me alot. Alot of abdominal cramping after the workout, for about an hour. Definitely anaerobic toward final set, breathing very hard, but very strict on breathing every third stroke instead of every other. This is a major change from my swim last year when I breathed every second stroke to the same side.
Summary: Swim 3k (70 min)
WU with drill set 4 X 50 balance, then 4 X 50 stroke drills: 400 total
Then 1 X 500 in 7:55 (1:35/100 pace) concentrating on balance and stroke, not pace
Then 3 sets of 4 X 100/20 and 4x50/1 min. cycle: 1 min rest between sets
Set 1: First 75 free, final 25 drill: First and Fourth did catch up focusing on rotating hips first then pulling arm through. Middle 2 100's did final 25 one arm drill using each arm per 25
On the 50's, down 25 free and back using same drills as above. All 100's in 1:35, 50's in 40s
Set 2: All 4 100's and all 4 50's using pull buoy and ankle strap. Really have to press chest to keep legs up. Drank a bit of water final two 100's. All 100's in 1:35, 50's in 44-46
Set 3: All free style. First two 100's felt great...well balanced and felt like I was floating on surface. Then I realized my arms were dead and struggled final 2. Challenge to maintain balance and complete the stroke through the hips but managed. Times 1:25, 1:26,27,28.
50's were easier, on the 1 min cycle, all around 45.
100 kick board, 200 cool down with some breast mixed with free.
* This was my first "real" swim workout. Mixing drills is tough but does teach to remember balance and stroke technique toward the end of an interval. I did several of these workouts last season early on and helped me alot. Alot of abdominal cramping after the workout, for about an hour. Definitely anaerobic toward final set, breathing very hard, but very strict on breathing every third stroke instead of every other. This is a major change from my swim last year when I breathed every second stroke to the same side.
