21 Second 50's in Practice
Feb
421 Second 50's in Practice
Posted by Kevin Doak on Wednesday at: 5:27am (February 4th, 2009)
I had a great evening training! My workout was over 3 hours total. I did a full weight routine and set a personal best of 144 lbs x 8 reps of lat pull downs. I don't consider this an impressive number, but it represents a fantastic improvement for me from one year ago when I was just over 100 lbs. It was the first weight set in my life when I noticed I had to focus on staying on the seat! It was enough weight that it would pull my body up off the seat into the air unless I used my legs to keep me stationary! I had to chuckle to myself as I'm sure I looked silly... Ah... the cheap thrills in life!
Next I did a brief dryland set because I wanted to swim 1.5 hours and the pool was closing.
I swam a sufficient 1,000 yard warmup and decided to do a set I recently discussed with fellow masters swimmer David. I did 6x50's on the 4:00 for time. The first few were 22 second 50's. Most likely low 22's because I would touch the wall, look up and watch the entire second pass. I really cranked it up for the last three and had the EMU water polo coach get some times for me. They were mid 21's each time. Although not groundbreaking, it showed me that I have a decent chance at achieving a lifetime best (currently 20.95) in late March at the Michigan Masters State meet in Lake Orion.
I also added another item to my EVERY SINGLE DAY routine which is:
4 x (4x25yds) underwater 15m all out then coast to wall. I do the 25's on the :30 and take :30 seconds rest after each 4 of them. I think its a great short set I should do every day.
Next I did a brief dryland set because I wanted to swim 1.5 hours and the pool was closing.
I swam a sufficient 1,000 yard warmup and decided to do a set I recently discussed with fellow masters swimmer David. I did 6x50's on the 4:00 for time. The first few were 22 second 50's. Most likely low 22's because I would touch the wall, look up and watch the entire second pass. I really cranked it up for the last three and had the EMU water polo coach get some times for me. They were mid 21's each time. Although not groundbreaking, it showed me that I have a decent chance at achieving a lifetime best (currently 20.95) in late March at the Michigan Masters State meet in Lake Orion.
I also added another item to my EVERY SINGLE DAY routine which is:
4 x (4x25yds) underwater 15m all out then coast to wall. I do the 25's on the :30 and take :30 seconds rest after each 4 of them. I think its a great short set I should do every day.