Friday, May 11, 2012


Date: Friday, May 11, 2012
Time: 5:50 a.m.
Location: Phoenix, AZ
Short Course Meters/Short Course Yards
45 days to Olympic Trials

6x200 on 3:00
odd: 150 swim/50 kick
even: 50 kick/150 swim

Four rounds with snorkel and small fins:
4x50 on 1:00
1x50 easy on 1:30
Rounds 1 and 3: free swim easy
Rounds 2 and 4: kick @ 90 percent

2x200 free :30 rest
#1 breathe every 3
#2 breathe every 4

Short Course Yards:
4x50 on 1:20
25 breast from dive/25 easy
(12.6, 12.4, (no time), 12.3)

100 easy

4x50 on 1:20 as above
(12.0, 12.2, 12.2, 12.2)

100 easy

Total: 3,200 meters/yards (75 minutes)

I wasn't feeling like going fast today. On the set with snorkel and fins, I tried to look like I was putting forth some effort, but my body was saying "No!" Doing a second workout within 12 hours used to be the norm for me, but that was almost 15 years ago. Now, I need a full day to recover, especially after that tough set of 50s breast pull I did last night.

That said, I knew I need to do some short-burst sprints today, and the last set provided a great opportunity to do that. The original set was 8x50 on :40, but I knew that was not for me. I was glad Mark was able to time me on the 25s, but I had hoped to go under 12 seconds a couple of times. I still feel like I have a lot of work to do on my start, particularly with keeping my legs together on the entry, and having a faster reaction time. I'm not sure how exactly to work on that, since I don't know how slow my reaction time is, and how to work on improving it on the blocks. Sure, I can do lots of dryland work, but how to get that to translate to a faster start? Any ideas?

At the gym (4:30 p.m.)
Five minutes elliptical treadmill

Five minutes shoulder warm up

Sitting bench press (10 @ 150, 8 @ 170, 6 @ 190)

Lat pulldown (12 @ 135, 10 @ 165, 8 @ 180)

Five minutes abdominals

Hamstring curls (12 @ 110, 10 @ 120, 8 @ 130)

Leg adduction (12 @ 160, 10 @ 180, 8 @ 200)

Five minutes abdominals and stretching

Felt a little invigorated at the gym. I am doing a two-week strength routine, followed by a week of endurance lifting, followed by two more weeks of strength, then taper! My hamstrings are weak, and I know it. That's why I rarely do the hamstring curls. I will be instituting more plyometrics into my Friday dryland routine, which could help reaction time and explosiveness. Again, though, how will I translate to the blocks? I need to devote time during workout for that, and have a coach start me and look at my entry. I've got plenty of time, so no reason to panic!

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