6 x 150 (Breathing 50s for R, L, Bilateral) @ :15RI
6 x 50 (25 Slow, 25 Fast) @ 2:10
300 Pick Drill each 50
WU: Ladder 50 100 150 100 50
Mainset: 3 x 400 Bilateral Breathing @ 8 minutes, :15 RI
Actual: 7:56, 7:55, 7:50
Recovery @ Rattle n Hum Bar 2 pints of Heffenweisen & 3 sliders. Bad girl, but so good - and it's the weekend !
10 min WU
3x 100 (50 SideFlutter / 3 Strokes + 50 swim)
4 x 100(25 FingerDrag + 25 CatchUp + 50 swim)
4 x 100 (50 Fist + 50 Swim)
3 x 200 (50 Builds) @ 3:45
4 x 250 (50 Slow, 100 Fast, 100 All Out Maintain) @ 4:15
CD 5 min
Floppy Fridays. I suck at IM drills.
Butterfly? I look like a limp shrimp squinting and squirming.
Backstroke? Drowned bat flailing and sputtering in eccentric lines.
Breaststroke? Froggy with one ankle tied around its belly.
Freestyle? Well, here, I'm a silky smooth baby dolphin. NOT.
WU: 10 min
Drillset: IM drills and swim 8x50, Kick only 400m
Mainset: Ladder - 50free - 100IM - 150free-200IM-250free-300IM (4x100IM)*
CD: 5 min
Popped some Advil and Probiotic Nekkid smoothie and I am DONE.
Short & Sweet.
WU: 10 minutes, approx 300
Drill: 3x100 (catchup + swim, fingertip + swim, one arm + swim)
Ladder: 50 - 100-150-150-100-50
Monthly Time Check: 4 x 100 (1:33, 1:37*, 1:33, 1:31)
* I don't know why I panicked and I felt my whole structure/form/pace disintegrate. Ate lots of water. My lanemate J kept tapping my toes. Not good :(
Even though the Sunday session sets starts at 7AM, I was v motivated to go after seeing Lance Armstrong's swimming clip on YouTube.
WU: 7 minutes, 300m
Drill: 4x100 (50 catchup + 50 swim, 50 fingertip +50 swim)
6 x 100 @ 1:15
4x 150 (50 DPS + 50 Tempo + 50 Build), :15 RI
800 (100 fast / 100 slow)
I love dropping in the Masters Swim class on occasion - their Lunch time series breaks up my Day quite nicely. Coach Craig is excellent at AG and welcomes runners, triathletes and swimming dilettantes of all stripes. The drills are varied from my triathlon swim program - so I am always challenged and leave the Pool happy and feeling accomplished even though I am in the SLOOOOOW lane (Those Masters swimmers are hybrid dolphins!) I've been reading and have been wanting to incorporate hypoxic/anoxic drills for awhile now- and this was a great introduction !
Breathing on every 5 or 7 strokes, rather than on every other stroke required a lot of focus and respiratory strength. I know these drills do NOT help my long-distance swimming goals, however, I like the discipline of 'focus' drills. When I realized that the only way I can hold on for 7 strokes sans breathing was to relax and be long in the pool, I immediately felt enlightened and emboldened. One can also do a modified formula for this type of training while running -- 'nasal' breathing. Try breathing just in/out through your nose on your next warm up run... it's harder than you think, but still fun.
WU: 10 minutes, approx 500m
Drills/Appetizer : 10 x 50 (:15 rest) alternating (6 kicks & switches) then (breathe on 3-5-7)
Main / Entree 1: Ladder 50/100/150/200 and Reverse, Fast on 50s
Closer: 3 x 50 Kicking only - w/ build. Hate kicking.
CD: 5 minutes, approx 200m
4x50 Fist (hate that lingo)
20 x 50 Descending
Fatigue, hungry cranky, UNFOCUSED - so left early for Dinner & ZZZ.
If my strokes are sloppy, there's no reason to yank and push in Swimming, I feel.
Slightly guilty grumpy post-cheese and chocolate fondue + rounds of wine... but onwards !
4x100m (50M x 6L, 6R, 6TOG + 50m swim)
4x100m (50mx 6 kick, 3 strokes)
4 x 300m totals
Drills: 2x (50xFinger Drag + 50xSwim), 2x (50 Glide +50Swim)
Main 1: 4x100 / DPS @ 2:05 - Yay, finally broke 20 strokes/25m & avg'd 19.
Main 2: 4x250 (50 slow, 50 build, 50 fast, 100 tempo) w/ 15 sec RI. Ugh, this burned my lungs.
Main 3: 6x25 @ 0:35 all out
Cooldown, Choco-milk, Sleep.