Monday, Monday...The Day After

Heading to swim practice the day after a swim meet is always a mixed bag.  For the first half of the workout I feel still and sore but I always think I'm now recovering.  Then comes the second half in which I am just beaten.  My body is aching all over and I start to  get slower and slower.  Even with that said I really tried to focus on what various coaches have been telling me about my stroke and putting it to use.  

Warm Up

400 Swim

Hmm...then 3x100's which were 50 drill / 50 swim 10 seconds rest.  Drills were one arm, finger tip drag and fist. (300/700)

Then a 400 Pull.  I tried working on rotating my hips by doing some alternate side breathing.  The 1st 100 I breathed every 3 then after that every other 50.  I use to always breath every 3 but at some point stopped swimming that way.  Need to work on that slowly in warm up and eventually into my main sets. (400/1100)

Main Free Set:

300 on 4 mins

2x150's on 2 mins

4x75's on 1 min

Felt good in the 300 and I came in at 3:34.  I got a bit slower towards the end but rallied by the last 75. (900/2000)

Then a 50 easy. (50/2050)

Then some stroke.  75 kick / 50 drill / 50 swim / 75 kick.  I did butterfly.  (250/2300)

Then a quick stroke set:

100 free on 1:20

4x25's stroke on 30 I did butterfly

take an extra 15 seconds rest

2x50's free on 45

2x50's stroke on 50.  i did butterfly

take and extra 15 seconds rest

4x25's free on 30

100 stroke on 1:30.  I did butterfly

take and extra 15 seconds rest.

100 free on 1:20

4x25's stroke on 30 I did backstroke

take an extra 15 seconds rest

2x50's free on 45

2x50's stroke on 50.  i did backstroke

take and extra 15 seconds rest

4x25's free on 30

100 stroke on 1:30.  I did backstroke. (1200/3500)

The fly felt okay.  Not great but not horribly painful.  Something did dawn on me when swimming the fly today.  The other week in boot camp class at the gym  and in the pool sometimes that when raising my hands above my head it's a lot easier for me to do a superman position with my hand above but with space between compared with overlapping hands and streamlined.  I did have a pinched nerve a year ago on one side but that shouldn't be a problem with the other side.  Wondering if it's a butterfly thing or just that I'm too stiff up in the shoulders.  I'll need to do some research.

After that we did about 2 minutes of deep end kicking.  And with a 100 warmdown my total yardage today was 3,600 yards.  Not bad.  Feeling a bit stiff from yesterday still so maybe I should hit the gym for a yoga class either today or tomorrow.  

Comments

[Ahelee]

J-

Check out my Facebook page... I got a heck of a lot of butterfly tips from some great Flyers yesterday!
Will post a list of them as some came in on my email as well...

Tyler Clary says wrists & shoulders need to be flexible - work on it!

Good to see you for a flash at UCLA!