400 mix up 10 x 25 @ :30 w/fins -odds underwater kick -evens swim 5 x 75 @ 1:30 (25dr,50 build) -went odds bk,evens br 25 Ez 8 x through - 4 x 25 kick @ 40 IM order - 100 IM @ 1:50 5 x 75 @ 1:20 (25 stroke build, 50 free fast) 25 ez 4 x 150 @ 2:15 pull build 3650 First time back in the water since racing last week. This is just what I needed. Cruised through all of this and focused on just stretching out. I had a good meet in Sarasota last week. We don't have a LCM pool here to train in and my training had been very sporadic leading up to the meet. I had mixed emotions and expectations leading up to the meet. Needless to say, I am not a great LC swimmer. We arrived in Sarasota as tropical storm Andrea was building strength. Although my times were good for me, my splits were awful. Felt strong but out of shape (if that makes any sense). 4IM seeded at 6:46.60 , went 6:44.52 6th place -I have NEVER done this LC and survived. Mission accomplished!! -My mind said "You can do this!" -My body said "Hurts, don't it!!" -immediately after my heat the cleared the pool/deck for the storm. No w/d, so I waited in line for a hot shower and stretched out a bit. 2.5 hour storm delay 50 free seeded at 33.10, went 32.25 20th place -another PR -signed up for this just for fun 200 bk seeded at 3:09.21 went 3:04.94 12th place -another PR -It has been a long time since I had a PR in a 2bk in any course. -Very happy and feeling loose and confident. 100 free seeded at 1:12.85 went 1:11.58 15th place -First time for this event also, so another PR. -Realized that I don't like this event at all. -Went into the locker room after wards and had some friends tease me about the piano I carried the last 50. It wasn't pretty. 200 free seeded at 2:42.97 went 2:38.93 10th place -another PR, WTH?? -REALLY died on the back half This was an incredibly well run meet and I need to give props out to everyone that made this possible. Sarasota is a beautiful place and my teammates and I had a wonderful time.
500 mix up 5 times through -3 x 25 kick (ez,sprint,ez) r/10 -50 drill r/15 -75 swim @ 85% -went odds br, evens bk 400 swim (cruise focus on fast turns) r/30 4 x 100 bk @ 1:50 300 swim (cruise focus on streamline off walls) r/30 4 x 75 br @ 1:30 200 swim (cruise focus on dps) 4 x 50 br @ 60 100 swim (cruise focus on perfect form) 4 x 25 fl @ 30 sprint 200 pull breathe 3/5/7/3 by 50 300 (50 fr,50 bk,50 double arm backstroke) 4000 First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy! For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota.
I got into the pool a little late and had to leave a little early. A bit of kicking and drill work with this one. Just trying to hold perfect form throughout. Nothing intense it this was just what I needed. 200 free 2 x 200 IM k/dr by 50 rest 15 2 x 200 IM dr/swim by 50 rest 15 200 IM kick 5 x 200 @ 3:20 Lots of rest -done as 150 @ 80% and 50 @ 90% 4 x through (IM order by round) -200 k/dr by 25 r/15 -200 dr/sw by 25 r/15 -4 x 50 sprint @ 60 -rest 60 200 w/d 4800 I actually stopped after round three (breast) and needed to get home. Only 4000 for me. I have been using my snorkel quite a bit the last couple of weeks trying to improve my catch on free. My left forearm "slides" when I get tired. I really think the snorkel work has helped. Felt stong and swam fast, for me, on the free 200's.
I woke up at 4:30 to see if the Pan Am psych sheets were up. If they were, I planned on reading over them. If not, I was heading to the pool. No psych sheets yet so I cruised though this. 400 w/bout and snorkel 400 IM (k,dr,dr,swim) 200 EZ kick on back w/fins 8 x 25 fly @ 30 --trying hard to build some endurance 200 bk @ 3:15 200 br @ 3:30 200 fr @ 2:50 200 IM @ 3:00 200 w/d Back to breast turns and off to work 2200 nothing creative or exciting here. Just some "make it" swims.
500 mix up 200 moderate @ 2:50 4 x 100 descend @ 1:30 8 x 25 drill @ :35 IM order 3 x 100 kick descend @ 2:20 2 x 50 sprint kick @ 1:30 3 x 100 pull descend @ 1:30 2 x 50 sprint pull @ 60 We divided up into sprint, stroke and distance groups at this point. I did the stroke w/o. Rest/x intervals tonight so I actually half way paid attention to the clock, which is odd for me. That being said, I was able to focus on my technique. 100 IM r/10, 100 ba r/10, 200 fr r/20 100 IM r/10, 100 ba r/10, 100 br r/10, 100 fr r/20 100 IM r/10, 50fl/50ba r/10, 50ba/50br r/10, 50br/50fr r/20 200 IM r/10, 200 fr r/30 100 IM sprint 200 w/d 4000 In and out quickly tonight. This was one of my favorite workouts that we have done in awhile. Probably because I felt good in the water throughout the entire set. No wording about the clock had a lot to do with this I'm sure. Inspired and enthusiastic after everyone's performances in Indy.
Small group tonight. Those of us not fortunate enough to be able to attend Indy worked through this. 10 min choice --I did 400 IM (k,dr,dr,swim) plus some extra talking Kick set w/fins (2 times through) 75 @ 1:20 first 25 fast 75 @ 1:25 last 50 fast 75 @ 1:30 fast 100 @ 2:00 AFAP Toy set (2 times through) 2 x 200 @ 3:00 paddles and over kick 2 x 150 @ 2:30 paddles and bouy 2 x 100 @ 1:40 bouy only 2 x 50 @ 60 backstroke --went backstroke for round 2 5 x 100 @ 1:35 500 @ 8:15 under water AFAP off each wall 5 x 100 @ 1:30 w/paddles and bouy 100 EZ 4650 + hot tub Good luck and safe travels to those going to Indy!!
300 swim 300 IM (k,dr,sw by 25) 4 x 25 choice (odds build, evens easy) 6 x 75 @ 2:00 AFAP *1-4 50 k w/fins , 25 swim *5&6 same but w/o fins * 25's and 50's focus on speed and form strong swims 100 IM mod r/20 4 x 25 fly r/10 100 IM build each 25 r/20 4 x 25 bk r/10 100 IM mod r/20 4 x 25 br r/10 100 IM build each 25 r/20 4 x 25 fr r/10 Masters min 100 fr mod r/10 50 fly r/15 100 fr build r/10 50 bk r/15 100 fr mod r/10 50 br r/15 100 fr build r/10 50 fr 50 EZ 3 x 50 fr build r/10 3 x 50 stroke fast r/20 3 x 50 fr build down r/10 200 pull , stretch out swim turn work from middle of pool 200 w/d 3450 We had a large crowd (for us) this morning. I am feeling better in the water which is good. What little bit of fly endurance I had before my little break from the pool is slowly coming back. This short stroke w/o was exactly what I needed.
500 mix up 4 x (100 plus 2 x 50's) kick AFAP - 100's were w/fins @ 1:45 - 50's were no fins @ 60 4 x 200 @ 3:30, 3:20, 3:10, 3:00 - done as 50 fr, 50 bk, 50 fr, 50 br - fr was build, stroke was a strong swim. 14 x 200's @ 3:00 - 4 first 50 fast - 4 middle 100 fast - 3 last 50 fast - 2 last 100 fast - 1 fast 500 pull breathe 1/3 200 EZ 5600 This is the first time in about three weeks that I have be able to swim twice with only one day in between swims. I needed to get out a little early so I skipped two of the 200's and the 500 pull. I got in 4900 which is quite a bit of yards for our group. I am still somewhat just trying to get what physical conditioning I had before I became so busy with work and the family. I did well (considering) and am looking forward to really getting back. The good news is that my back and breast feels pretty good right now.
200 swim 200 choice drill 100 IM kick 100 IM swim 8 x 50 kick w/fins AFAP @ 1:30 4 x 200 @ 3:00 #1 build to race pace #2 middle 100 fast #3 negative split #4 fast 6 x 150 @ 2:20 -125 free build, 25 stroke sprint 200 EZ pull r/15 200 scull w/snorkel r/20 200 EZ pull 4 x 75 @ 1:30 -50 stroke build, 25 dolphin kick on back -went odds back, evens breast 200 w/d 3800 I have not been in the pool since last Wed. Work and family commitments have kept me busy. Tonight was basically a swim through for me. I knew I would feel sloppy but didn't realize it would be so bad. I should be back to my old self by the end of the week. I was humbled tonight and didn't like it very well. Family always comes first. No worries!
I haven't been in the pool for about a 11 days. Gymnastics out of town, child #2 with the flu, being more of a Mr Mom and work have all helped contribute to my lack of pool time. Everything felt surprisingly great except for freestyle. I stole most of this from Sue Mangan's blog and just swam through it. 400 IM (k,dr,dr,s by 25) 200 back >6 SDK off walls 200 breast DPS 4 x 50 build @ 60 -odds bk, evens br 4 x 25 fly @ 30 3 x 100 bk @ 1:45 100 IM drill @ 2:00 100 IM fast @ 2:00 4 x 25 fl @ 30 4 x 75 br @ 1:30 100 IM drill @ 2:00 100 IM fast @ 2:00 4 x 50 fly @ 30 6 x 50 fr @ 50 100 IM drill @ 2:00 100 IM fast @ 2:00 100 cruise 200 kick build each 50 r/20 200 drill/swim by 25 r/20 200 swim build each 50 200 w/d 3700 Loved this one! Maybe because I didn't feel as bad as I thought I would. I will admit that I didn't have much "build" left for the final 200 IM. Glad to be back!
500 mix up 4 x 150 @ 3:00 (k/dr/sw by 50) --went bk,fr,br,fr 6 x 50 @ 55 (breath 5/7/9 repeat) 3 x thru 150 @ 2:15 build to sprint 100 sprint 50 cruise 500 pull (25 sprint, 75 cruise) 4 x thru 100 @ 1:30 build to sprint 50 @ 1:00 sprint 50 cruise 500 no walls, 10 fast strokes off turns (not my favorite thing to do) 100 w/d 3950 Not much gas in the tank this evening. I am not diasappointed with my times but should have been really moving on the sprints. I was too close to the wall on EVERY turn tonight. Maybe I am gaining a little more DPS or a little more distance of the wall. I plan to do a solo swim in the morning and mix in some stroke work since our last few workouts have been mainly freestyle. Pollen in the air in SC already. Nasty stuff!!
Only six of us in the pool today. Everyone is sick or out of town. I still don't feel great and was glad that this morning wasn't too bad. Had no energy through this "200 pacing" workout. The good thing about having a small group is that we get a lot more attention from coach. The bad thing is that she knows EXACTLY how fast/slow we are going. No slacking today. 500 mix up 5 x 100 @ 1:35 free, -1 stroke each 25 5 x 100 @ 1:45 back, -1 stroke each 25 200 (25 scull/50 drill/25 swim) r/20 2 x 50, hold 200 race pace r/20 200 same as above 2 x 75, hold 200 race pace r/20 200 same as above 2 x 100, 50 build to pace/ 50 hold 200 pace 100 cruise 200 choice, announce your time and see if you can swim it A minute or so for some coaching 200 2-3 sec faster than first 3 x 50 br @ 1:15 3 kick/1 pull 3 x 50 br @ 1:10 with flutter kick 4 x 50 br @ 1:00 build 100 back cruise 2 x 75 br @ 1:30 50 build to sprint/ 25 hold sprint 100 w/d 3900 Even without a lot of energy I still had a decent workout.
500 mix up My goal was to hold 1:14 pace through this set 8 x 50 @ 50 400 @ 6:20 4 x 100 @ 1:35 400 @ 6:20 2 x 200 @ 3:00 400 @ 6:20 400 faster than pace 100 cruise pull 2 x through 200 @ 2:40 neg split 2 x 100 @ 1:35 neg split 4 x 50 @ 50 des 2 x 25 ez kick r/15 rest 60 between sets 100 w/d 4800 I woke up in the middle of the night with a sore throat and a head full of nasty stuff. I don't feel too bad, just not 100%. Is it bad when your coach texts you in the middle of the day "I hope you aren't tired when you come to swim tonight." The intervals weren't hard but holding my 1:14 pace got tough for me. That number is where I end up on the last 300 of my 500. Pacing is something that I have been working hard at for a long time now. I have to say that I am moving in the right direction but have a lot of work to do. The back half of every race at my last meet has improved dramatically.
This is an altered version of one I stole from jaadams a long time ago. I had written it down and found it in my "folder of swim stuff". I believe that James pulled a third round and my intervals aren't nearly as fast as his. My short version 300 free 300 pull 200 IM drill 2 times through -- round 1 free , round 2 IM 200 @ 2:50 , 3:15 50 relax @ 60 150 @ 2:10, (fl,bk,br) 2:30 50 relax @ 60 100 @ 1:25, (fl,bk) 2:00 50 relax @ 60 50 @ 40, (fl) 50 50 relax 4 x 75 r/10 (25 stroke/50 free) EZ 2500 and off to work i needed this one after my sloppy performance last night. Freestyle felt much better and I actually swam pretty fast for me and should have tightened the intervals a little more and then utilized the 50's relaxing more. Thanks for the workout James.
500 mix up 6 x 50 @ 60 (25 sprint/25 ez) --went fl,bk,br x 2 4 x 200 @ 3:10 pull 4 x 150 @ 2:25 50 fl. 50 bk, 50 br 5 x 100 @ 1:35 6 x 50 @ 55 (2 fl, 2 bk, 2 br) 100 cruise 100 fr @ 80% r/10 100 (50 fl, 50 bk) r/20 100 fr @ 80% r/10 100 (50 bk, 50 br) r/20 100 fr @ 80% r/10 100 (50 br, 50 fl) r/20 100 fr @ 80% r/20 100 IM SPRINT 100 w/d 4000 I hadn't been in the water since Thurs. Everything felt fine except freestyle. No power and a bit sloppy. It did feel good to be back in the water. I am always amazed at how nasty it feels even with a mere three days out of the water. Child obligations kept me out so at least I had a good excuse. Glad to be back!
I woke up late but managed to get a short stretch out in. I don't have much time in the morning anyways. I did have something planned but I felt so good on the first swim that I just kept going. 1000 w/buoy and snorkel 200 backstroke kick work walls only 6 x 25 dolphin kick on front w/snorkel 6 x 25 breast swim w/snorkel 6 x 25 fly swim playing around 150 swim This is hardly worth writing down. The entire session was spent playing around with body/head position and some stroke work. I do some real work tomorrow.
10 min choice 3 x 100 kick w/fins descend @ 1:45 --alternate hands at side/streamline by 25 4 x 25 kick w/fins dolphin kick on back @ 30 4 x 25 kick w/fins flutter kick on back AFAP @ 30 --stay on top of water, fast feet 3 x 100 kick on back no fins descend @ 2:30 50 EZ 5 x 500 @ 8:00 done as 1. 100's at 70,90,100,70,100 % 2. 75's at 70,90,100 % ,50 cruise, 75's at 70,90,100 % 3. build 50's 1-5 and 6-10 4. swim for time 5. w/d 3750 No energy tonight. Ended up skipping lunch and working late. This would explain a lot. I did fairly well but was disappointed in my timed swim. I did get myself entered for the Pan Am games today. Early registration ends tomorrow. It will save you $20. Due to child obligations, I won't be able to make it to any meets this spring so now I have something to train for. As much as I like to swim, I always need something to work towards.
Tonight was a mixed bag of smal sets. We were given a good bit of rest so we could pick up the intensity a little. 10 min choice 50 fast vert kick/6 spin strokes/fast flip/sprint back to wall rest 15 three more but with 7,8,9 spin strokes repeat set 400 (50,cruise/50 sprint/50 overkick swim/50 sprint) 9 x 50 @ 50 descend groups of 3 6 x 50 back @ 55 (6 SDK of walls/4 fast strokes/ez to wall) 400 pull (3,5,7,9 by 25 exhale the entire time face is in water) 2 times through 2 x 100 neg split r/45 2 x 50 build r/30 4 x 25 sprint r/15 rest 60 and repeat 3 x 150 @ 2:45 (100 @ 500 pace/50 stroke choice sprint) 100 w/d 3700 I pushed myself harder tonight than I have in a long time. Maybe it was the added rest. Maybe it was the full moon. Six SDK of the walls for backstroke is about right for me. Any more and I am faster on top of the water. I have a lot of catch and head position work to do on freestyle. Bad habits are hard to change.
10 min choice 8 x 25 @ 60 --swim a 25 then kick hard with arms straight against wall 400 moderate swim w/bouy --do fast open turns w/focus on keeping knees tight like for fly and br 3 times through 200 (75 strong/25 build to 90%) r/30 6 x 25 @ 30 (alternate moderate and sprint) 9 x 150 rest 15 1-3, 100 free build/50 back 4-6, 100 IM 90%/50 back 7-9, free w/bouy even split 50's 8 x 50 @ 60 3/5/7/9 by 50 focus on core 100 w/d 3700 I climbed out of bed 15 min before practice started this morning. Missed most of the 10 min warm up and wasn't feelin' it the rest of practice. Thankfully it wasn't bad this morning. Second day of rain here at the beach. Last Sat night it snowed here. Looks like a good day to do nothing.
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