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  1. Back to the lab, again

    My first swim after our SCY state meet this past weekend. My focus for today was lengthening my freestyle stroke. Luckily for me it was a short free based workout.

    200 free
    6 x 50
    -odds stroke drill @ 60
    -evens free swim
    200 free breathe 1/3

    Descending swims and intervals

    3 x 200 kick w/fins @ 3:00, 2:50, 2:40
    100 swim @ 3:00 recovery
    4 x 150 swim @ 2:20, 2:15, 2:10, 2:05
    100 swim @ 3:00 recovery
    4 x 100 swim @ 1:40, 1:35, 1:30, 1:25
    100 swim @ 3:00 recovery
    4 x 50 swim @ 55, 50, 45, 40
    100 swim@ 3:00 recovery
    100 sprint
    50 EZ

    6 x 50
    -odds Dolphin kick on back @ 60
    -evens back swim @ 50

    150 w/d

    3500

    It felt good to get back in the pool and stretch out a bit. The meet was pretty much a training weekend. Nothing to taper from and just swam in a couple of practice briefs. I had a couple descent swims and the rest were about what I expected. Back to the lab!
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  2. Thursday 2-4-16

    400 swim
    100 IM drill
    100 free drill
    200 pull
    8 x 50 @ 1:15 25 sprint/25 easy
    --went IM order
    12 x 25 stroke @ 40
    --odds build/evens sprint

    4 x (3 x 100 build + 200 pull cruise)
    --100's on 1:40 200's on 3:30

    3 x 100 sprint @ 1:35,1:30,1:25
    --My shoulders were getting toasty

    200 (25 double arm bk/25 back)

    4000

    Not a bad workout and was pleased with most of my swims. I probably won't get to swim this weekend due to our girls activities.
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  3. Monday 2-1-16

    Weights and some light stretching before work.
    We had a rather large group of swimmers tonight.

    400 w/bouy
    200 choice (went back/free by 25)
    6 x 50 kick
    -evens free sprint @ 1:00
    -odds cruise breast @ 1:15

    The last 25 of each 100 was stroke choice
    5 x 100 @ 1:50 , went fly
    100 cruise backstroke @ 2:30
    4 x 100 @ 1:45 , went back
    100 cruise breaststroke @ 2:30
    3 x 100 @ 1:40 , went breast
    100 cruise backstroke @ 2:30
    2 x 100 @ 1:35 , went back
    100 cruise breaststroke @ 2:30
    100 (50 BR/50 FR)
    200 EZ done as 50 BK/50 BR

    8 x 50 free @ 60
    -odds EZ , evens sprint

    long cool down
    400 (free,bk,br,free by 100)

    3800

    I did well tonight and tried not to pay attention to the young guns in the lane next to me that were absolutely flying. I should do some more stretching but have some paperwork to handle before bed.
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  4. 1/30/16

    Short swim Sat with the team.

    400 with buoy
    4 x 50 kick @ 1:15
    200 IM drill/swim
    8 x 50 @ 60 breath control drills (coaches call)

    Descend to fast set
    4 x 25 @ 25
    3 x 50 @ 55
    3 x 75 @ 1:15
    50 cruise @ 60
    3 x 100 @ 1:35
    50 cruise @ 60
    3 x 75 @ 1:10
    3 x 50 @ 45
    8 x 25 @ 20 (these hurt me)

    100 easy

    2 x 200 Tennessee turns @ 3:30
    400 breathe 3/5/7/5 by 25

    100 w/d

    3650

    Our SCY state meet is coming up. Our family schedule hasn't allowed me to race in months. I have been past this meet and have been focusing on Greensboro.
    State meet line up
    Fri-1650 (just a "stretch out swim")
    Sat-500/2BK/100BR/2IM
    Sun-4IM/50FL/2BR/50BR/200

    After the 4IM on Sun , the rest of the meet is off events for me.
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  5. A little stroke work

    300 with snorkel
    3 x 400 @ 7:00 descend done as
    -25 back kick
    -50 back build
    -25 free EZ
    3 x 100 @ 1:50 (50 fly/50 back)
    4 x 300 @ 6:00 descend done as
    -same as above except breaststroke
    3 x 100 @ 1:50 (50 back/50 breast)
    3 x 200 free @ 3:00 descend
    100 w/d

    4000

    Football time
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  6. 1/6/16

    Short jog and some yoga last night.
    P90 shoulders and arms this morning before work.

    We had a good showing at practice tonight and I felt pretty good through the following.

    2 x (50 kick/100 swim)
    Put on fins for
    3 x 100 kick @ 1:30
    4 x 25 swim @ 30
    -odds DPS
    -evens sprint
    2 x 75 kick on back @ 1:20 (8 SDK of walls)

    4 x 50 @ 60
    -12.5 sprint/37.5 ez
    -add 12.5 sprint to the next three
    200 free sprint @ 4:00
    200 back sprint @'4:00
    50 ez

    6 x 50 @ 55 (drill/swim)
    4 x 75 @ 1:15 stroke build
    4 x 100 @ 1:40 stroke portion is fast
    -25 stroke/75 free
    -50 stroke/50 free
    -75 stroke/25 free
    -100 stroke

    6 x 50 @ 55 drill/swim
    -odds free, evens stroke
    4 x 75 @ 1:15 build
    -free/stroke/free by 25
    4 x 100 @ 1:40 free portion is fast
    -25 free/75 stroke
    -50 free/50 stroke
    -75 free/25 stroke
    100 free

    200 w/d

    3700
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  7. Monday 1/4/16

    Short swim on a chilly night for SC. I was happy to get out early to finish moving all of my wife's plants into the garage and shed.

    400 choice (did 300 w/snorkel and buoy, 100 back/breast)

    3 rounds of
    150 build
    75 build
    50 (80%,85%,90% by round)
    25 no breather
    50 same as above
    25 no breather
    50 same as above
    25 easy
    2 x 100 pull

    10 x 50 various pacing swims

    50 float and out of there

    I did manage to do P90 core before work which felt pretty good.

    We have a "prediction mile" on tap for Sat which will test my pace work I have been working on. No clocks or watches, you predict your time and the closest swimmer wins. You don't have to go fast, just hold your pace. I am not a miler nor do I ever want to train for it but I am looking forward to this.
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  8. 12-16-15

    250 w/snorkel and buoy

    4 x's through
    3 x 50 @ 50 descend
    2 x 100 @ 1:30 build
    200 @ 3:00 descend by round

    50 easy

    3 x's through
    100 @ 1:45 w/fins
    --first 35 sprint cruise the rest
    4 x 25 sprint with fins and paddles @ 30,35,40,45
    100 @ 1:45 w/fins
    --last 35 sprint cruise the rest

    100

    3500
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  9. 12-14-15

    400 swim
    200 IM kick
    400 IM (k/s/d/s)

    8 x 25 SDK @ 40
    6 x 50 breast w/dolphin kick @ 1:15
    4 x 100 IM @ 1:45
    2 x 200 @ 3:20 second faster than first
    4 x 100 IM @ 1:40
    6 x 50 scull @ 1:15
    8 x 25 double pullout breaststroke @ 40

    From the middle of the pool working turns
    8 x 25 free @ 30
    6 x 50 choice on @ 60
    4 x 25 stroke @ 30 did back to breast

    100 w/d

    3900 SCY
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  10. 12-12-15

    Freestyle pace work was the theme this morning. A few micro sets with me holding 500 pace and my stroke together throughout.

    300 w/snorkel and bouy
    4 x 100 (k,s,d,s) IM order

    2 x (5 x 50) @ 60,55,50,45,40
    5 x 100 decend 3 @ 1:40, 2 @ 1:35
    50 easy
    2 x 200 @ 3:00 build and #2 faster than the first
    50 easy
    500 build to 100%
    100 cruise

    2 x (4 x 50) round 1 free @ 60 round 2 stroke (went BR) @ 1:15
    --descend to sprint

    200 w/d and hot tub

    Now it's time for chores, running children around and hopefully the Duel in the Pool at 2. If I don't catch it today, I will be forced to suffer through the truncated version on NBC. Last nights races were fun to watch although I missed the mens 400 and final two relays
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  11. 12-9-15

    Another short workout with the team. I felt much in the water. My head position is getting better on my free which has been tough for me to change.

    200 w/bouy and snorkel
    100 IM kick
    6 x 100 left/right/drill/swim @ 1:45
    -alternate free and back by 100
    6 x 75 @ 1:20 breath 3/5/7

    2 times through (#1 drill/#2 swim)
    25 fly @ 30
    25 fly, 25 bk @ 60
    25 fly, 25 bk, 25 br @ 1:30
    100 IM @ 2:00
    50 fly, 25 bk, 25 br, 25 fr @ 2:30
    50 fly, 50 bk, 25 br, 25 fr @ 3:00
    50 fly, 50 bk, 50 br, 25 fr @ 3:30

    Masters min
    200 IM off the blocks

    200 w/d

    3150
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  12. 12-7-15

    In and out quickly tonight. Lots of rest with some fast swims. I had some good swims but felt like crap. I guess that's better than swimming AND feeling crappy.

    200 free
    4 x 50 kick/swim by 25 -went IM order
    50 back
    100 free
    4 x 50 drill/swim by 25 -went IM order
    50 breast

    2 x 200 @ 3:30 (100 fast/100 cruise)
    4 x 25 @ 30 (2 breath max)
    2 x 200 @ 3:25 (150 fast/50 cruise)
    4 x 25 @ 30 (1 breath)
    2 x 200 @ 3:20 sprint
    4 x 25 @ 40 (odd 1 breath, evens no breath)
    2 x 75 stroke @ 1:45 (50 long r/10 25 sprint) -went BK & BR
    3 x 50 @ 55 drill/swim -went FL/BK/BR
    2 x 75 stroke -same as above
    2 x 25 fly @ 30 (1 long/ 1 sprint)
    rest 1 min
    100 choice sprint -went BR and was slowwww
    200 cruise

    3100
    i desperately need to get in some more pool time. Life just happens to get in the way sometimes
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  13. 12-2-15

    Our SCM state meet is this weekend. I will not be going due to the fact we are already over booked with our daughters activities. I was able to join in for some fast 50's with lots of rest.

    250 swim
    2 x 50 drill/swim
    200 kick
    2 x 50 kick/swim
    200 pull
    2 x 50 drill/swim

    4 x 75 (k/dr/build) @ 1:20 IM order

    8 x 50 free sprint @ 2:00
    100 EZ @ 4:00
    6 x 50 stroke sprint @ 2:15
    100 EZ @ 4:00
    4 x 50 free sprint @ 2:00
    100 EZ

    4 x 25 from the blocks

    Slowly getting back into it. I was able to do some P90 shoulders and arms before work.
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  14. 12-1-15

    I took a little vacation last week and just got back in town last night. With a week out of the pool I decided to see if I could still swim before work. Short and lacking creativity......

    Davis mile slowly building up speed
    3 x 100 kick @ 2:20 descend
    200 IM drill/swim
    2 x 100 back @ 1:40 cruise
    100 back/breast by 25 cruise

    2450

    Nothing special but at least I made to the pool.

    Went on a brief jog tonight and mixed in a bit of stretching. I've got some vacation calories to burn off.
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  15. Thursday 11-19-15

    A little IM work. The main set was written to be all free. I decided to do it IM order.

    200 free
    200 drill/swim by 25
    200 kick easy/fast by 25
    100 pull
    200 pull easy/fast by 25

    Main set
    - Start at 85% and descend to 100%
    - Lots of rest for fast swimming
    4 x 25 @ 60
    50 EZ @ 1:15
    4 x 100 @ 2:00
    200 EZ @ 4:00
    4 x 75 @ 1:30
    150 EZ @ 3:00
    4 x 50 @ 1:15
    100 EZ @ 2:00
    4 x 50 @ 2:00 All sprint
    400 EZ

    3000

    The 75's probably hurt more than they should have. I was very pleased with the last four 50's. Not too bad
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  16. Wed November 18th

    200 w/snorkel and bouy
    200
    --kick/drill/scull/swim by 25
    4 x 25 IM order 15 yards under water/10 swim

    4 x 200 @ 2:50 with fins descend
    --25 sprint kick/150 strong swim/25 sprint kick

    4 times through
    200 back with paddles @ 3:15
    3 x 50 build @ 60 (fly/back/breast)
    6 x 25 sprint @ 40 (fl/bk/br/fr/bk/br)
    Rest 30 between round

    10 x 50 @ 50
    --25 sprint/25 easy

    200 warm down

    4000

    I've been swimming but not blogging. This was my kind of workout. I guess I lack the mental toughness to grind out long sets such as 16 x 100, 10 x 200 etc.
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  17. 11-10-15

    200 free
    100 back
    100 IM
    100 kick
    50 back
    50 breast

    4 x 100 @ 1:35 free steady pace
    4 x 100 @ 1:45 IM descend
    R/30
    2 x 100 kick @ 2:15 fast
    4 x 50 free @ 60 descend
    4 x 50 back @ 60 descend

    3 x 200 @ 3:00 descend
    2 x 50 back @ 60 cruise
    3 x 200 @ 3:00 (1 EZ , 2 fast)
    2 x 50 back @ 60 cruise
    3 x 200 @ 3:00 all fast
    2 x 50 free @ 60 float as a quick w/d

    4100

    I needed to hop out a little early and should have warmed down a bit. Hind sight is 20/20 and family duties are always present. Some yoga later on might help
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  18. Lesson Learned

    Lesson learned. I refuse to use the suit dryers at the pool for various reasons. Last night I gave in to temptation mostly because I am a guy and feel the need to push buttons and pull levers. After removing my briefs from the dryer I realized someone's washcloth was in there as well. That's it! Never again. I need to visit the suit washing thread and comment...
    I never wash my suits unless I find something nasty in the suit dryer. Geez

    300 swim
    200 drill/swim

    4 x 100 @ 1:45 fast
    6 x 50 @ 55 fast
    --breathe 3,5,7,9,3,5
    8 x 25 @ 40 sprint
    100 EZ

    Main set
    --50's done as
    ----odd drill/swim by 25
    ----evens swim/kick by 25
    100's done at about 80%
    8 x 50 fly @ 1:05
    4 x 100 free @ 1:45
    8 x 50 back @ 1:05
    4 x 100 free @ 1:40
    8 x 50 breast @ 1:15
    4 x 100 free @ 1:35
    8 x 50 free @ 1:00

    200 w/d

    4500
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  19. Wed 10-21-15

    Last night I went for a quick jog and mixed in some yoga while our girls were both at their activities. The yoga was harder than the jog but I felt pretty good afterwards.

    Weights this morning before work and the this with the team after work.

    200 swim
    12 x 100 r/10ish
    -50 scull/50 swim

    2 rounds
    -round one was choice and I went back
    -round two was IM
    **There was a third round but we all got a late start and cut it short.
    3 x 175 @ 3:00 descend to best 200 time
    125 EZ free
    4 x 50 @ 60 at 200 pace
    100 cruise
    masters min and repeat

    100 EZ and out

    3400 SCY

    I had a great workout tonight and thought this was a good confidence builder set. My shoulders did get a little heavy on the last 50 of fly but that is normal for me.
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  20. Mon 10-19-15

    I had taken some time off to attend a wedding out of town with no pool time. Light crowd tonight and had a decent swim to try to get back at it.

    100 swim
    2 x 50 drill/swim by 25 @ 60
    400 swim
    4 x 150 (middle 50 stroke) @ 2:20
    16 x 50 @ 60
    -odds kick (went IM order)
    -evens free swim
    ---second 8 faster than first

    Main set on base + 10
    2 x 100 (#1 EZ, #2 sprint)
    2 x 200 even pace
    400 build **best swim of the night**
    2 x 200 negative split
    2 x 100 sprint

    8 x 50 @ 1:15
    1. EZ/sprint
    2. Sprint/EZ
    3. Build
    4. Sprint
    Repeat
    -went back then breast by round

    200 w/snorkel and bouy

    4200
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