03/06/09 - Getting into some lactate

w/BAM

Got there early, so I did 5 minutes of dynamic stretching,
3 x 10 streamline jumps (running around shooting basketball in between)
3 x 10 Knees to chest w/Swiss ball
1 x 20 Vasa on 5th notch.

300 - alt breathe/usual breathe by 25
200 - off breathe/usual breathe by 25. I usually alt breathe anyway, so I did this to the left. There's still something a little funky going on with my right hand catch when I breathe to the left.
200 - stroke/free by 25

3 x 250 (50 fly kick/50 free K/150 swim, strong K)

12 x 50 w/fins and paddles, alt @45, @40. I held 29/30.

2 x (
100 stroke
75 stroke/25 free
50 stroke/50 free
25 stroke/75 free
) @2:00 FAST!
I did breast. Went 1:17 on the full 100s at the start of each set. I also did the very last one of the whole shebang full 100 breast and went ~1:20. I was chock full of lactate at that point.

3 x 50 Ez @1:00

Some core work in the pool -- 3 kickboards under my chest and tried to hold streamline. I was pretty good at that, so I added some snow angels. I also tried it on my back and was not as good at it. I could only keep on the kickboards for 5-10 secs on my back before I got wobbly.

5x25x1Vasa
1:00 back bridge, alternating leg lift
Stretching
5x20x1 Vasa
1:00 back bridge
Stretching
5x20x1 Vasa

80x10x1 standing lat pulldown
11 hanging leg raises
90x6x1 standing lat pulldown
4kgx10x3 Torso rotation
3x20x3 full can (for rotator cuff injury prevention

I don't usually blog dryland stuff that I do, but this is a typical dryland for me right now. I've been doing 45 minutes to an hour 3-4 days a week. Over the last 2 weeks, I've been moving to more core + stretching and less heavy lifting. The stretching especially seems to help my swimming.

I'm getting better with handling lactate. My pulse got up to at least 170 (well, 17 beats in 6 seconds...) during the main set. I think that 160 is probably my lactate threshold because I can do pretty long sets on 150-160 without feeling like my muscles are failing. Going to around 170 seems to do it, though. My forearms are still burning as I type.