DURHAM, North Carolina, December 5. NEXT up in the "A Day in the Life" series on SwimmingWorldMagazine.com is Duke senior Jay Ashenfelter. As our first male in the series, he should definitely give us a different taste of the life of a collegiate swimmer.<\/p>\n
Last year, the History major hailing from Glen Ridge, N.J., worked himself into plenty of personal bests over the season. He picked up PBs in the 200 fly and 400 IM during the Atlantic Coast Conference Championships, and a personal season-best in the 200 breast against Clemson.<\/p>\n
Monday, December 4, Day 1<\/b>
\nToday was the start of what promises to be a tough week. At practice this morning, my group did dry-land. We do a circuit around the pool deck with medicine balls, plyometric jumping and ab work. After about 40 minutes of that, we hit the pool. I worked with power racks this morning in the diving well. If you are not familiar with power racks, they are gadgets that stand next to the pool that you harness yourself into and swim against weight resistance. We did a set of two reps on 1 minute and then 3 rapid reps, two times. Following that we did a couple sprints without the weights to work on turnover and hand speed. <\/p>\n
I was in the early afternoon practice, so I headed back to the pool at 2:30. We had a good workout in which we focused on distance per stroke. We warmed up and did a set of 150s counting our strokes on the first and last lap. We then took that stroke count and had to swim the main set maintaining one less stroke per lap. <\/p>\n
Here is that set:
\n800 free
\n4x 100 free 85-90%
\n150 free drill
\n600 free
\n4x 100 free 85-90%
\n150 free drill
\n400 free
\n4x 100 free 85-90%
\n150 free drill
\n200 free
\n2x 100 as fast as possible maintaining stroke count<\/p>\n
Today, I did not have any classes scheduled; the perks of a senior schedule. But for one of my classes, "Contemporary Issues in Education," we are assigned to tutor third graders once a week. I visited the two students that I work with, and helped them on some Social Studies material. This being the last week before finals, I also have lots of papers to write, so when I returned from the elementary school I finished up some work for my screenwriting class.<\/p>\n
Overall it was a good workout and a good start to a long week.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"
DURHAM, North Carolina, December 5. NEXT up in the "A Day in the Life" series on SwimmingWorldMagazine.com is Duke senior Jay Ashenfelter. As our first male in the series, he<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[6,4],"tags":[],"class_list":["post-12901","post","type-post","status-publish","format-standard","hentry","category-college","category-zzzzzzzzz"],"jetpack_publicize_connections":[],"yoast_head":"\r\n