Clean Free

Tues, 9/23/2008 - shortcourse meters - 75 min (I will never post my yardage - it is meaningless) - 30 min alone + 45 min with SCAQ
Workout Goals: 1) Check recovery from weekend 2) Fly kicks, even if it is just for technique 3) Clean + easy Free swimming
> 16 min warm-up - my standard warm-up *I always do the same warm-up when starting alone
> 200 swim with 6 fly kicks off each wall * warming up for next set
> 5 streamline push-offs from bottom of the pool (about 14 feet) with as many fly kicks as possible by the time I reach highest point, which is about my waist level (4-5 kicks), then let yourself glide down and do the next (about 20sec for all), then add one streamline off the wall with SDK s at max speed > 4 rounds *I have to get better underwater and this is the best drill I have tried so far to gain speed in the kicks
> 12 starts with an easy 50 in between, trying to change the angle of my dive *I never get to practice my starts this was huge.
> Started feeling tired, 8x75 with SDK off each wall + 3 Fly pulls *Final hit on the Fly kicks
> 6x100 Free easy on 1:25 - feeling terrible by now 1:12 @ , time to call it a day * goal was just clean easy swimming with good technique, but I could not even do that
> 2x200 with zoomers 50 swim + 50 kick *always leave with a good techn. feel and zoomers always do the trick
Post Workout Goals: 1) Recovery is NOT there yet 2) good effort on the kicks 3) not enough energy to swim clean Free

EVENING: Full strength Session with Leg emphasis (75min) 3 sets of 20 reps
4 different core strength excercises (3 sets each)
Leg extension; Leg Curl; Good Mornings; Squats sitting; Romanian Deadlift; Swim Biceps, Triceps, Rotator muscles high 3 excer.
I will be VERY tired tomorrow ...