According to my original calendar, today should have been a 400m time trial day. But it wasn't. According to some rumours on Wednesday, today should have been a 3800m distance set. But it wasn't. At least, for me. It was an option, but I decided that I really don't need to work that much on my endurance, especially since I feel like my speed has been off and on recently. So I opted for the normal workout, which was quite a bit of fun, if painful and exhausting. (How messed up is my sense of fun?)
We did a lot of descending sets of 100s, either free or pull. Once again the coach pointed out, and I noticed myself, is my lack of finish when the effort goes up, which is really a power-suck. I know I harp on it on this blog, and I do the same at the pool. I need to work this through. If I can cruise at 1:50/100 with nice long strokes, then I should be able to move faster than 1:40, even if tired, when I crank it up. But I keep getting in my own way. Definitely more practice (and focus) is necessary.
One other thing to note, it's hard to sprint during a pull set. I could do 1:42-45 all day, but all out ends up at 1:40 (see above for part of the problem). Remove turning up the kick, and increases in speed are hard to come by.
Swim: w/u - 200m each free, non-free, pull
2x(3x100 free, descending, 10" (1:50, 1:45, 1:40)
100 ez non-free, 30")
2x(3x100 pull, descending, 10" (1:48, 1:42, 1:40)
100 ez non-free, 30")
2x(300 pull w/paddles, 10"
100 ez non-free, 30")
2x200 free as 150 ez/50 hard, 30"
c/d - 100 ez non-free, 100 ez free
Total: 3600m
Weights:
Chaosbringer - 2x4/65
Chins - 2x10,10
Reverse flye/Lateral raise - 2x8,9/15
Side plank w/abduction - 2x12,12
Supermans - 2x12,13
Reverse curl - 1x8/48
Diamond pushup - 1x15/20
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