PHOENIX, Arizona, October 11. 258 days to Olympic Trials!<\/p>\n
Journal by Jeff Commings, Swimming World associate producer<\/i> <\/p>\n
Jeff Commings, who will be the second-oldest man to compete at the U.S. Olympic Trials next summer, is journaling his daily training regimen on his personal blog. We are reprinting those articles here: <\/p>\n
Today's workout:<\/b><\/p>\n
Time: 5:45 a.m.
\nLocation: Phoenix, AZ
\nShort Course Yards<\/p>\n
400 warmup<\/p>\n
4x(3×50 on 1:00)
\n1: breast pull, 2: 25 fly\/25back, 3: 25 breast\/25 free<\/p>\n
2x(4×125 on 2:00)
\n1. 50 fly\/25 back\/25 breast\/25 free
\n2. 25 fly\/50 back\/25 breast\/25 free
\n3. 25 fly\/25 back\/50 breast\/25 free
\n4. 25 fly\/25 back\/25 breast\/50 free
\n(averaged 1:25 per 125)<\/p>\n
4x(3×50 on 1:00)
\n1. kick easy
\n2. kick\/swim easy
\n3. swim at 200 IM pace
\n(fly 29, back 30, breast 33, free, 27)<\/p>\n
Six rounds:
\n100 on 1:40
\n4×25 on :25
\n(On rounds 3 and 6, did 100 fast. All other times swam aerobic. Round 3: 56.2 for 100 back. Round 6: 1:02.2 for 100 breast)<\/p>\n
100 easy (with five minutes stretching)<\/p>\n
Total: 3,900 yards (75 minutes)<\/p>\n
At the gym:<\/p>\n
Five minutes shoulder warm-up exercises<\/p>\n
Sitting bench press (12 @ 150, 8 @ 170, 6 @ 190)<\/p>\n
Sitting lat pull (12 @ 140, 8 @ 170, 6 @ 185)<\/p>\n
Leg press (12 @ 200, 8 @ 220, 6 @ 240)<\/p>\n
Leg adductors (12 @ 150, 10 @ 180, 8 @ 200)<\/p>\n
4×25 breaststroke strokes (with 5-lb. dumbbells in each hand)<\/p>\n
Ten minutes abdominals and stretching<\/p>\n
Way too much fly today! I know it is IM day, but some days my body really does not want to do a lot of butterfly. This was one of those days. I am glad I did almost all of it. I will admit here that on the set of 125s, I skipped butterfly only once, and it was only a 25. I thought my heart rate was getting a little high on number six, so I figured not doing butterfly would help a little bit.<\/p>\n
I wasn't extremely pleased with the 1:02 for the 100 breast. My stroke felt very good, but not very strong on the last 25. Alan Carter was doing a 100 IM in the lane next to me, and I figured racing next to him would be a good barometer of how fast I was going. I caught him on the third length, and naturally, he went right by me on the final length. I don't know if it was the huge wave he pushed into my lane on the last length, or genuine exhaustion, but it was tough getting to the wall. I think I might have swum the first 50 too fast. My coach said I was out in 29.8, which is a little fast for a 100 breast from a push, at least for me. I should have been about a half second slower on the first 50. You might not think that is much slower, but it does make a difference. I might have gone 1:01.5 if I had split it correctly.<\/p>\n
I was surprised how much I did on the leg press at the gym today. I am being very cautious of doing maximum weight in this phase, because I could tear a muscle or tendon very easily. The key, I think, is to start off with an easy five-rep warm-up on each exercise, just to let your muscles know what they are being asked to do. Don't feel like you are going to fail on the set of 12, either.<\/p>\n
I was asked by a teammate how much rest to take between each set of the 25 breaststroke strokes. It's a very good question that I didn't have the exact answer, because I don't quantify my rest between sets in the weight room. But, you should treat it as doing one round fairly easy, then three with a fast tempo (and correct technique). Twenty-five strokes for me is a 50-meter breast from a push (though I did 24 when I got my Trials cut), so I treat it as an all-out 50 in the pool. Give yourself adequate time to recover before doing the next one, which should be just as good as the previous set.<\/p>\n
Speaking of recovery, it's time for bed! I can barely keep my eyes open. I keep thinking about the five-hour flight I have to Orlando this Friday, and how that will be a good opportunity to catch up on some sleep.<\/p>\n
Reprinted from Jeff's personal blog at commings.blogspot.com.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"
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