THURSDAY OCTOBER 19, 2000
- 3:45 PM (SCY)
- (No AM Practice)
- 5x100FR on1:20
- 5 x 100 K on 1:40 (choice)
- 5 X 100 FRIM on 1:25
- 5 x 100 PB on 1:20 (51")
- 16 x 50 on :55 (25 scull/25 swim 4 of each) (2,800)
- 10 x 400 FR ( Start on 4:45 and descend interval :05 each swim)
- INT (MP RESULTS)
- 4:45 (4:15)
- 4:40 (4:05)
- 4:35 (4:05)
- 4:30 (4:00)
- 4:25 (3:55)
- 4:20 (3:50)
- 4:15 (3:45)
- 4:10 (3:44)
- 4:05 (3:45)
- 4:00 (3:40.0) (1:50.6/1:49.4)
-
- (4,000)
-
- 25 x100FRK
- 1 on 1:40, 1 on 1:30, 1 on 1:20 (1:10)
- 1 on 1:40, 1 on 1:30, 2 on 1:20 (1:10,1:10)
- 1 on 1:40, 1 on 1:30, 3 on 1:20 (1:09,1:09,1:09)
- 1 on 1:40, 1 on 1:30, 4 on 1:20 (1:09,1:08,1:08,1:08)
- 1 on 1:40, 1 on 1:30, 5 on 1:20 (1:08,1:07,1:07,1:06,1:03.4)(2,500)
-
- 200 SW DN
9,500 SCY
- POST PRACTICE
- Wall sit 3 min
- 5 x 4 corner lunges
- 3 x 8 assisted pull-ups (last set 5 sec. negatives)
- 3 x swiss ball bridge + 5 pushups
- 4 x 10 push-ups (form!)
- 3 X 30 v-sits
- 3 x 30 standing squats
- 3 x 10 leg extensions with ball
- 4 x :40 flutter kicks (20 sec. rest)
- 3 x 15 squat thrusts
3 comments:
That's all??
I know, 9500 yards, what a wuss, huh? ;-)
Forget the total yards - look at his splits! They're scary fast. I can see how he and Bob Bowman felt confident Phelps could handle eight events this Olympics. He displays incredible endurance and an out-of-this-world ability to recover in this workout. A 9,500 scy anaerobic workout? I wouldn't have thought it was physically possible. If I was an elite coach I'd put that up for all my swimmers to see - it would sure cut down on any bitching about difficult sets.
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