Thursday, September 16, 2010

Sad Calf is now Just-Barely-Making-It-By Calf


Oh and the workout

I forgot to post the workout that we did so that anyone training can do it as well.

Here we go:

Warm up:

200 free

10 X 100m free sets: 1st 100m: is 25m fast 75m slow, 2nd 100m: is 50m fast 50m slow, 3rd 100m: is 75 m fast 25 slow, 4th 100m: is all fast, 5th 100m: is all slow. Repeat

Main Set:

6 X 300m free kick sets: the kick set is comprised of 7 kicks with the left arm stretched out in front then 3 strokes then 7 kicks with the right arm stretched out in front then 3 strokes and so on. This is to work on rotation as well as working your kicks. Also you learn to appreciate the 3 strokes you get in between.
It goes as follows: 1st 300m: kick set for 100m and 200m free, 2nd 300m: kick set for 200m and 100m free, lastly 3rd 300m: is all kick set. Repeat. These should have a 10 sec rest in between the 300's

3 X 300m free and non-free: 1st 300m: 100m non free of your choice (but you could do an IM to make it spicy) 200m free, 2nd 300m: 200m non free 100m free, 3rd 300m: 300m non free

Cool Down:

200m free

So that is it folks! I also gave a modified version to Erica which is basically the same just less intervals.

Here is that:

Warm up:

150m free

6 X 100m: Every 3rd 100m (so the 3rd and 6th) do the close fisted drill for the whole 100m. There should only be a 5 sec break in between 100s.

Main Set:

3 X 300m free style and kick board: 1st 300m: kick board for 100m and 200m free, 2nd 300m: kick board for 200m and 100m free, lastly 3rd 300m: is all kick board. These should have a 10 sec rest in between the 300's

3 X 300m free kick sets: 1st 300m: kick set for 100m and 200m free, 2nd 300m: kick set for 200m and 100m free, lastly 3rd 300m: is all kick set. These should have a 10 sec rest in between the 300's

Cool Down:

200m free



1 comment:

Unknown said...

you said "the most embarassing thing that can happen at a swim practice." More embarassing than you're entire bathing suit disintegrating and you being left naked in the pool? AND THEN getting a really bad cramp? cause i think that would be more embarassing. and that's also kinda where i was hoping the story would go