I went to bed early last night in hopes of getting some rest for this mornings workout. I slept like a baby, in other words I was up every hour and could not sleep. I finally crawled out of bed a 3 am to get ready to head to the pool to meet Gords. On the way to the pool I got 2 texts from Gord's saying he was going to be late, dead car battery. The second text was to let me know he was on his way. I promised Chandra that I would stop texting and driving so sorry Gord's no reply from me. I got to the pool and from memory this is what I did.
2 x 200's free warm up
1 x 100 kick
played in pool until Gordon showed up
11 x 100's free
1 x 1000 free
20 x 50's one arm fly back breast free (each stroke 5 times)
3 x 300's pull ( agility paddles freestyle paddles and finger tip paddles)
20 x 100's descending
200 cool down
I needed to get to work so I shorted myself 5 - 100's and the 200 cool down. So i will be going back to the pool tonight to finish my work out. Also Gord's asked if I was working Wed. or not and that I should come to South Davis where he coaches that morning. It looks like I will be seeing you twice this week.
Tuesday, December 16, 2014
So I’m back in the pool again starting to get back into shape for my EC attempt in September. I had a short conversation with Gord’s about what he would like to see me swim this year in preparation for the EC and with that conversation it looks like I will be swimming from Black Rock beach to White Sands Beach in the GSL or the other direction depending on the wind. HE said that if I can complete that swim it would more than ready me for the EC because of the high salt levels. With swimming in the GSL I also get the waves, swells, and Current pretty close that I might see in the Channel. So it looks like sometime in May I will be swimming this course. It will be 20 miles in the GSL.
My workout from yesterday is below, I forgot how out of swimming shape I would be in and push thru the workout. My legs are on fire today from all the kick sets, but I'm really going to push myself for the next 9 ½ months to be the best I can be in the channel.
Objective: Focus on an efficient pull, avoid any kind of cross-over.
Warmup: 800- 400 free easy, 200 kick, 200 choice
400 free @ 75% - count your strokes per 25 and maintain that count through the whole set
250 - 10 x 25's kick on :30
350 free @ 75% - Maintain the same count per 25
250-5 x 50's kick on 1:10
300 free @ 80% - Maintain the same count per 25
200 - 8 x 25's kick on :30
250 free @ 80% - Maintain the same count per 25
200-4 x 50's kick on 1:10
200 free @ 85% - Maintain the same count per 25. If you're not, especially focus on a tight streamline off the wall, (Head down)!
150- 6 x 25's kick on :30
150 free @ 85% - Maintain the same count per 25. If you're not, especially focus on a tight streamline off the wall, (Head down)!
150-3 x 50's kick on 1:10
100 free@ 90%- You guessed it. Keep the same count.
100-4 x 25's kick on :30
50 ALL OUT- DON'T LOSE YOUR STROKE QUALITY!
100- 2 x 50's kick easy (recovery)
Drills: 600-8 x 75's- Scull/Drill/Swim by 25 :15 seconds rest
400-8 x 50's left arm only, right arm only by 25 :10 rest
Warm down: 300 Choice
5,300 yards total