SHIPPENSBURG, Pennsylvania, January 17. IN the second entry in her "A Day in the Life" series on SwimmingWorldMagazine.com, Shippensburg University senior Jill Snyder explains more about the schedule Shippensburg follows as well as some dryland training. She also writes about how much she enjoys being in a group tailored to her needs.
Tuesday, January 16, 2007, Day 2
Hey everyone! I wanted to give you all a little more insight into what our swimming program entails. We practice two hours a day swimming, and then either two or three dryland workouts a week. Our training groups are broken up into three main groups. We have a distance group, a mid-distance/stroke group and a sprint group. I swim in the mid-distance/stroke group. I really like this set-up because it allows each person to focus on their own aspects of training that pertain to their individual events.
Today started off with our weekly hour-and-a-half dryland routine. We either have dryland for an hour-and-a-half twice a week or for an hour three times a week. Today's workout consisted of a half hour of medicine balls, half an hour of stretch cord work and finally a half hour of leg/ab work. After dryland, I hit the gym to get in one of my weekly lifts. Right now, our lifting program is more focused on power lifting since we are getting to that point in the season right before our big meets. We are focusing on quick, powerful lifts with reps of 10, 8, and 6 on each exercise.
Even though today was the first day of classes for the university, I didn't have any. Beginning in about four weeks, Tuesdays and Thursdays will be the days I teach in the elementary school, but until then I have those days off. It was nice to have one last day of vacation before hitting the books. I was even able to sneak in a nap today!!
Our afternoon practice was basically focused on all-out hard sprinting with plenty of rest. It looked something like this:
300 swim, 200 kick, 100 pull, 300 swim, 200 kick, 100 pull, 100 swim
50 drill/swim by 25 on the 1:00
2 x 25 one build, one 12 ½ hard, 12 ½ easy on the :30
(repeat entire set 10 times)
Set 2- Main set
30 hard swims!! – mostly stroke for my group
10 x 100s all out on the 2:30
10x 50s all out with paddles on the 2:30
10 x 50s all out on the 2:00
I really enjoy practices like this because I like to sprint. I also like this kind of practice because it challenges me to get up and push as hard as I can on each and every swim. Since our swim meet this Friday night is both a long and short meet (100s and 200s of stroke), this set was a good way for us to push when we got tired, just like we will need to do on Friday as we swim our last events and are feeling tired.
Tomorrow, I actually do have class! I have four classes right in a row followed by practice at 4 p.m. This is my final semester taking classes so I am looking forward to that. American Idol starts tonight, so my night is already planned! The first couple episodes with all of the really bad singers are my favorite!