I borrowed this one from Paul Smith and made some minor changes. 10 x 50 dr/swim r/10 8 x 50 kick r/15 -dec. 1-4,5-8 2 x 100 @ base + 15 200 pull cruise 4 x 100 @ base + 10 200 kick on back, work SDK off walls 6 x 100 @ base + 5 200 w/buoy and snorkel 8 x 100 @ base 200 w/d 3700 I took between 30 & 45 sec after the 200's waiting for the clock to hit the top or bottom. Descended the 100's but didn't really feel that strong. Although I don't usually like 100's or doing ALL free workouts, I liked this one. In and out rather quickly. I will say that my underwaters off the walls are improving. The plan is to mix in some core work this evening. Apparently, I am putting on my winter coat already with all of this holiday running around and not eating the best I could. But then James says that fast food makes him faster.
Short and quick one tonight due to a team social gathering afterwards. I decided that I have too much to do and opted to pass on this. I will leave my phone on a little later than normal in case any of them need bail money. 300 choice 4 x 100 fr/bk by 25 @ 1:45 4 x 100 fly/br by 25 @ 1:45 4 x 25 perfect stroke @ 45 IM order 4 x 150 r/15 -odds, 50 fl/kick,25 bk,50 br kick,25 free -evens, 100 IM strong, 50 moderate free 4 x 50 @ 1:30 -IM order/free sprint by 25 4 x 150 done as -50 fly,25 bk,25 br,25 fr rest/5, 25 free rest 15 **rotate the 50 stroke sprint 100 w/d Only 2700 I had asked, and recieved, Wookie for some backstroke advice. Tonight was the first opportunity I have had to work on it. Tough to teach an old guy new tricks. However, coach commented that it looked much better and I think with some more work it may solve a couple of problems I have. Thanks Wookie!
500 mix up 3 x through 100 @ 1:40 10 yards under water off each wall 100 IM r/30 @ 85% 100 done as 75 sprint/25 ez r/30 9 x 50 @ 60 w/fins -2 kick AFAP -1 EZ swim 2 x 100 @ 1:40 10 yrds under water off walls 2 x 100 IM r/30 at 85% 4 x 50 r/20 -odds stroke AFAP -evens EZ 8 x 50 @ 1:15 w/fins -3 kick AFAP -1 EZ swim 3 x 100 @ 1:40 10 yrds under water off walls 3 x 100 IM r/30 at 85% 3 x (25 stroke sprint r/10, 75 free EZ r/5) 6 x 50 kick w/fins sprint @ 1:15 100 w/d 4250 Even though there was plenty of rest with this one, it was a killer on my legs. I was surprised how far i could go under water without losing too much speed. The short IM's felt strong and I was quick on the kick sets. This was the largest group we have had in a few weeks. I still got my own lane because my intervals were different than everyone elses. I probably should have gone with the faster group but this was fine for today.
Workin' on my free technique today. Coach padded the intervals so we could concentrate on tech. and picking up the pace a little. I was able to neg split the "base" swims and descend the others. It felt good to just swim. 400 IM drill 6 x 75 @ 2:00 done as -50 sprint kick -25 sprint swim Base swims @ 70 % 2 x swims @ 85% 25's @ 95% 500 @ 8:20 2 x 250 @ 4:15 4 x 25 @ 45 400 @ 6:40 2 x 200 @ 3:30 4 x 25 @ 45 300 @ 5:00 2 x 150 @ 2:15 4 x 25 @ 45 ** last one from the blocks 200 w/d Felt great! The slower intervals probably had something to do with that. My turns and stroke are finally coming together. Had a lane to myself again. I have a slight problem with crossing over with my left hand. When I have a lane to myself I can use the black line as a guide to keep my hand placement where it needs to be. Like paddling my surfboard. I just found that balck line because another problem I have is keeping my head down. Who would have thought? Do they have them at all pools?
A quick on again. With everyone busy as we get closer to the holidays the numbers at practice has dwindled down to just a few. 10 min choice -only got in about 500 6 min kick done as -30 sec ez, 30 sec sprint -10 sec ez, 10 sec sprint -10 sec ez, 10 sec sprint -10 sec ez, 10 sec sprint 500 swim every 4TH 25 stroke -free @ 80%, stroke @ 95% 5 x 100 @ 2:00 done as -25 sprint kick -50 sprint free -25 ez catch up drill 6 x 50 @ 60 turn at the T fast 300 IM (kick,drill,swim) 400 pull build by 100 5 x 100 IM R/15 -concentrate on turns and technique 100 w/d out and home early 3400 I love it when we have a mixed bag for a workout. We did these as a group so many of the items were not on a interval.
500 mix up 2 x through (RD 1 free, RD 2 breast) 2 x 100 @ 1:15, 1:40 4 x 25 sprint kick @ 1:15 75 swim @ 1:00, 1:20 2 x 25 drill @ 45 50 cruise @ 50, 1:00 2 x 25 sprint @ 45 25 EZ @ 45 2 x 25 @ 1:00 no breather 50 EZ 4 x 200 @ 3:30 cruise done as -50 3 left arm, 3 right arm -150 breathe on the "wrong" side 50 EZ 400 pull negative split -first 200 1/5, second 200 1/3 4 x 50 @ 1:15 working on body position -3 free strokes, 5 backstroke strokes 4 x 200 @ 2:00 backstroke negative split 150 w/d 3750 Only five of us today! Five people with completely different skill levels. Plenty of rest so we could really go fast or work on some technique. One of the benefits of the small turnout is that we get lots of feedback and we can slow it down a little. Time for chores and then get our two girls ready for the Christmas parade. One dancing and one doing gymnastics in the parade. Thankfully I don't have make-up duty. BTW, I thought I had pulled up the wrong website this morning. I like the new look but haven't had time to play with it much.
It is about time for me to start pushing myself harder. This means faster intervals. When I was given tonights workout it was evident that today was the day. The poblem was that my body didn't get the memo. 500 mix up 4 x 75 r/15 (kick,dog paddle dr,swim by 25) 4 x 75 r/15 (left arm, rt arm, swim by 25) 6 x 50 kick @ 2:00 -- hold best 50 swim time + 15 2 roounds of 6 x 50 @ 50 moderate 3 x 100 @ 1:25 descend 2 x 150 @ 2:05 1 EZ / 1 fast 300 @ 4:05 fast 100 @ 3:00 recovery 4 x 25 @ 40 (3,2,1,0 breathes per 25) 4200 Round one was difficult for me mostly because a 150 @ 2:05 is a little too quick for me to go easy. After that round, coach wanted me to switch to 50, 1:30, 2:15, 4:15. Round 2 was more my speed. Time for me to toughen up a bit.
Last night with the team we did a little bit of light swimming with plenty of body position drills. Hopped out early to pick up our oldest child at dance while my better half was at gymnastics. I stole part of a workout from swimsuit addict. http://forums.usms.org/blog.php?b=25950 I made a couple of changes but kept the main framework of the main set. All cruise and stretch out. 200 pull @ 3:15 100 fly @ 1:40 25 dr/ 25 swim 200 pull @ 3:15 2 x 100 br @ 1:50 dps swim 200 pull @ 3:15 3 x 100 bk @ 1:45 dps swim 200 pull @ 3:15 4 x 100 fr @ 1:35 w/bouy 200 pull @ 3:15 ascend 2000 quick and EZ I would have liked to do the original workout with some effort but it wasn't in the cards this morning.
Another good day of swiming for me. Today had three of my favorite events (2IM,2BK,400). Entered with times from last year to compare with this year. 200 IM Entered w/ 2:58.85 Went 2:56.70 -Happy and a good way to start out. 100 Breast (22 min later) Entered w/ 1:32.54 Went 1:29.19 -Wow, another really good br drop. PB 200 Back (23 min later) Entered w/ 2:59.86 Went 2:57.30 -I haven't had a good 2bk in awhile. Not a PB but will definitely take it. 200 Mens FR (10 min later) -Low 31 I think. Not a sprinter but there were only 4 guys from our team there. Love relays! 200 Mixed MR (40 min later) -Went bk and was a mid 38. 50 back is one of my worst events. Still love relays though! 400 (about 15 min later) Entered w/ 5:45.31 Went 5:32.89 -Thrilled with this! Last of 14 swims and in my mind was ready to head home. PB There was some great talent at this meet that made me look really slow. Very well run meet and friendly faces all around. Glad to be back at the beach with the family. Time to prep for the SCY meet in Feb.
Two days down, one more to go. I am swimming well for me. I have only one small selfish complaint which will come later. I entered the same events as last year with the times from last year. I have my splits but left them in my truck and am too lazy to go get them. Fri night 1500 -- This was not a race, strictly warm up for the weekend. Entered w/ 23:07.43 Went 22:33.39 Sat **Self inflicted trouble 100 IM Entered w/ 1:21.33 Went 1:21.15 Consistent 50 Breast (10 min later) Entered w/ 42.14 Went 40.43 Personel best 100 Back (30 min later) Entered w/ 1:22.74 Went 1:21.31 Personel best. Best part of this race was I went 39.??/41.??. I have never split a 100 that well. Mixed 200 MR -Was stuck going bk and was a low 38 State Record 200 Breast (25 min later) Entered w/ 3:22.30 Went 3:21.11 Long glide with little effort. I'm sorry, but this is just a silly event. I am sure it is a difficult event if you swim it hard and correctly. Not me. Mens 200 FR (40 min later) -I actually anchored this one butdon't know what i went yet. 400 IM Here comes my complaint. Ususally the take a quick break after the Relays. I was still in the pool from the relay when the first whistle was blown for the my heat to swim. REALLY?? I was so frusrated that I just floated through it. I was looking forward to this one. Entered w/6:36.90 Went a mid 6:38 I really have no reason to complain. I swam well and I was the one that signed upnfor this mess. I just was expecting a small break. Pasta √ Couple of beers √ next
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