Small crowd. I must have missed the memo again. 500 mix up 4 x 100 -odd IM drill -even free no breath between flags 4 x 75 -work walls, went IM order 4 x 50 moderate free @ 60 3 x 50 kick with fins descend to sprint @ 45 50 breast strong @ 1:15 4 x 50 at 200 pace @ 60 3 x 50 kick with fins descend to sprint @ 45 50 breast strong @ 1:15 4 x 50 faster than 200 pace @ 60 50 breast strong @ 1:15 4 x 50 swim w/fins sprint @ 60 3 x 50 kick @ 1:15 50 breast strong @ 1:15 100 EZ 200 negative split 250 w/snorkel Kinda nice to have some short swims and back home earlier than normal. As soon as it cools off a few degrees I'll mix in a jog tonight. Huge difference between mid 90's and high 80's.
100 free 400 IM (25k/50 dr/25 swim) 8 x 25 -odds scull -evens build -went IM order 4 x 75 @ 1:15 -odds fly/bk/br fast -evens bk/br/fr moderate 6 x 50 free @ 50 descend stroke count 8 x 50 kick @ can't remember -25 tombstone/ 25 sprint 4 x through -50 best stroke sprint @ 55 -100 free cruise @ 1:30 -50 worst stroke sprint @ 60 50 EX 4 x 100 @ 1:45 done as -25 right/25 left/ 25 catch up/25 build Masters minute 500 for time 100 cruise 3550 scy We are still playing around with some technique work and this one a little bit of everything. I went to the Dixie Zone LCM meet over the weekend to see if I could "race" with my new and improved strokes. My times were not impressive but my technique was much better so I'll consider that a minor victory. Now it's time to add some speed. It was difficult to look up at the clock and see the slow times but nice to have my coach reassure me that the speed will come. I found my self thinking about my strokes throughout the entire race. Nothing was automatic and my work continues.
200 free 200 kick 4 x 75 k/d/s -went IM order Descend everything & 50 ez's @ 1:30 4 x 25 fly @ 40 4 x 50 back @ 50 200 IM @ 3:00 50 EZ 4 x 25 fly @ 40 4 x 50 breast @ 1:10 2 x 100 IM @ 1:45 50 EZ 4 x 25 fly @ 40 4 x 50 free @ 45 4 x 100 IM @ 1:45 50 EZ (used my tempo trainer for the following free swims for 500 pace) 4 x 75 @ 1:20 2 x 200 @ 3:10 50 EZ 4 x 75 @ 1:20 4 x 25 sprint @ 1:15 went IM order 100 float and outta there to pick up one of our girls 4000 scy This was definitely my kind of workout however my stroke began to fall apart too soon. I blame it on being a Monday. The free intervals were generous enough that I should have been able to swim faster than I did. Again, I blame it on being a Monday. Against my better judgement, I started jogging (not running) last week and my legs are still adjusting. My lungs can handle more than my lower extremities.
200 w/bouy and snorkel 100 back 200 IM drill 200 free 8 x 25 build -went IM order 400 even split 300 pull negative split 300 done as -25 kick/50 free/25 kick/50 back/repeat 300 w/bouy only negative split 300 kick/swim like above 300 pull negative split 400 even split faster than the first Broken 75's 4 x 75 -50 stroke moderate r/5, 25 free sprint r/10 4 x 75 -50 free moderate r/5, 25 stroke sprint r/10 200 w/d 4000 scy My pool time has been sporadic this summer so I was glad to have some pace work this morning. We have slowed it down a little with quite a bit of technique work. I have registered for the Dixie Zone LCM meet two weeks from now. Since I haven't been in a LC pool in over two years it should a interesting experience. My goal is to see if I can race with my improved technique or if I'll fall back into my bad habits. Sat line up 2IM, 2BK, 400 Sun line up 50 BR, 2BR, 800
300 w/snorkel and buoy 3 rounds of 300 @ 5:00 descend by round 100 back @ 2:00 ascend by round 200 pull fast @ 3:20 3 x 50 fast kick @ 1:00 4 x 50 IM roll strong @ 1:05 Rest 2:00 and repeat 100 @ 1:45 moderate 50 @ 50 50 @ 45 R/30 100 @ 1:45 moderate 50 @ 50 2 x 25 @ 25 R/30 100 @ 1:45 moderate 25 @ 25 3 x 25 @ 20 300 w/d 4000 scy There was actually two more "broken 200's" written before the warm down but I needed to call Omaha and cut it short. Water park all day with my girls and now some relaxing and hockey.
200 w/snorkel and buoy 50 ez kick @ 60 2 x 25 kick fast on @30 300 done as 50 fast/25 3/4 catch up R/60 8 x 50 fast @ 50 breathe 1/5 R/60 300 done as 50 fast/25 finger tip drag R/60 8 x 25 sprint @ 30 6 x 75 IM drill (no free) @ 1:30 6 x 75 w/paddles @ 1:25 --25 cruise/25 scull/25 fast ----went fly/bk/br times 2 3 times through 8 x 25 drill @ 30 75 build r/5 25 sprint R/15 ish --fly/bk/br by round 100 swim and home 3400 scy One should be happy when drill day comes to town. The distance lane had a main set of 7 x 700's so I consider today a victory.
400 mix up 100 free cruise @ 1:40 100 fast kick @ 2:00 100 free build @ 1:40 2 x 100 fast kick @ 2:00 100 free cruise @ 1:40 3 x 100 fast kick @ 2:00 100 free build @ 1:40 4 x 100 fast kick @ 2:00 400 free fast (this hurt!) 2 x's through (round 1 fly, 2 Breast) 50 kick @ 1:05 no board 25 swim/25 fast kick @ 1:00 3 x 50 swim @ 1:00 100 done as swim/kick by 25 @ 2:00 3 x 100 fast kick @ 1:55 6 x 75 Breast @ 1:30 --hold 200 pace ---For the record, other than a 50 I have ONE breaststroke speed. It's a work in progress. 200 w/d 4150 SCY
Being lazy and not feeling creative, I stole a few sets from Swimming World and did this. 200 w/bouy and snorkel 300 IM (k,d,s) 200 pull breathe 1/3, 1/5 by 50 4 x 25 build @ 30 8 x 50 @ 50 breathe 1/3 200 IM kick 5 x 200 @ 3:00 -descend 1-3 hold 4 & 5 8 x 50 kick w/fins @ 45 -25 sprint/ 25 Ez 100 cruise 4 x 125 @ 2:10 sprint the last 25 -50 fly/50 Bk/25 br -50 Bk/50 BR/ 25 FR -50 BR/ 50 FR/ 25 fly -50 FR/ 50 fly/ 25 BL 50 cruise 150 choice broken at 75 for 5 -build each 75 to sprint -went backstroke 100 EZ and hot tub 3700 scy I wish we had a LC pool to train in. I only know of three in SC and the closest one to me is about 2hrs away. Tough to race LC in the summer.
Short swims with lots of rest tonight. I have been extremely busy at work and have only been to the pool a couple of times in the last few weeks. I always dread that feeling of being two feet under the water and sloppy after a break. That dreaded feeling didn't let me down. Felt pretty crappy but I know it will come back soon. 300 mix up 4 x 50 kick @ 1:15 6 x 50 choice @ 1:00 --15 yard sprint of walls rest EZ 25 free/ 25 fly sprint @ 60 100 free cruise 50 free sprint/ 50 back sprint @ 2:00 200 free cruise 150 free sprint @ 3:00 300 free cruise 100 Breast sprint/ 100 free sprint @ 4:00 8 x 50 @ 45 --hold 500 pace 6 x 25 sprint @ 35 -- went fly/bk/BR x 2 50 cruise @ 60 6 x 25 sprint @ 30 -- went fly/free/bk/free/BR/free 25 fly sprint/25 free cruise @ 1:30 50 bk sprint/50 free cruise @ 2:15 50 BR sprint/50 free cruise @ 2:15 25 fly sprint/25 free cruise@ 1:15 100 easy 3450 SCY Thankful for the extra rest
Lots of rest with this one. Our SCY state meet is this weekend. 400 mix up 8 x 75 (25 drill/50 build) @ 1:45 --went IM order 4 x 100 done as --50 stroke at 90% r/10, 50 free moderate r/30 --went IM order 4 x 100 choice build to race pace @ 2:00 --went IM order 4 x 50 choice descend @ 60 --went back 8 x 50 (working turns from middle of pool) 4 x 100 from blocks @ 3:00 done as --25 sprint/75 ez 100 float around and hot tub 2900 I have been swimming more than usual. However, our youngest daughter is a gymnast and her meets have kept us traveling lately. This weekend I have.... Sat -> 500, 50 BK, 200 BK, 50 FR, 2IM Sun -> 4IM, 50 BR, 100 BK, 200 BR, 200 All of my strokes feel really strong right now except free. I'm a bit nervous about the 500 because of this. We have 167 entries which is the largest attendance ever. Should be fun plus it is 10 min from the house.
Another small showing resulting in me getting my own lane again. Lots of toys tonight. 400 swim 4 x's through w/fins 3 x 25 @ 35 fast k/k/s 50 cruise @ 60 3 x 25 @ 35 fast k/k/s 75 swim @ 1:20 descend to sprint 1-4 100 EZ 3 x's through 250 @ 3:45 pull negative split 150 @ 2:30 100 w/paddles and snorkel 50 fast kick 6 x 50 @ 60 stroke swim hold 4IM pace rest 30 and repeat ---option 2 was 6 x 50 @ 45 hold 500 pace 50 float and hot tub 3750
I started to title this one "Solo quickie" but decided that didn't sound very good. Nothing too exciting here 400 free 4 x 100 @ 1:30 gentle descend 4 x 100 kick, no interval just focus on working coming off the walls. 200 BK negative split @ 3:30 200 cruise pull @ 3:00 2 x 100 BK build @ 1:40 4 x 50 BR @ 60 ascend 2000 and off to work
400 mix up Kick w/fins 3 x's through -25 sprint @ 30 -50 build @ 55 -25 sprint @ 30 -75 build @ 1:15 -25 sprint @ 30 -100 sprint @ 2:00 100 EZ For our main set, the 100's and 75's were fast and the 50's were recovery. Everything was on the 1:30 100 + 50 75 + 50 2 x 100 + 50 2 x 75 + 50 3 x 100 + 50 3 x 75 + 50 2 x 100 + 50 2 x 75 + 50 100 + 50 75 + 50 25 float back 3500 + some hot tub time Small turnout tonight but I did get a lane to myself. I liked this one and swam well. I did lift before work and my arms were a little heavy but am pleased with tonight's performance.
Woke up late but did manage to make it to the pool. Davis mile mixing up some stroke within the distances. A few back to breast turns and off to work. 1650 Core work tonight
This is just what I needed tonight. I usually look forward to practice but not so much tonight. 3 x 200 r/20 (100 free/50 stroke dr/50 stroke swim) -went fly/bk/br 4 x 25 bk pull @ 40 75 fly kick @ 1:30 4 x 25 fr pull @ 40 75 back kick @ 1:30 4 x 25 fly pull @ 40 100 fr kick @ 2:00 4 x 25 bk sprint @ 40 2 x 50 best stroke dr @ 60 4 x 100 free @ 1:40 2 x 50 worst stroke dr @ 60 200 IM @ 3:40 4 x 25 BR sprint @ 40 2 x 50 fr drill @ 60 4 x 100 IM @ 1:50 2 x 50 best stroke dr @ 60 200 free @ 3:30 breathe 3/5/3/5 by 50 4 x 25 free sprint @ 40 2 x 50 best stroke dr @ 60 4 x 100 free @ 1:40 2 x 50 worst stroke dr @ 60 200 IM @ 3:40 skipped w/d to go pick up our oldest daughter 3850 i had a rough weekend of painting our dining room, my Spartans getting punished and yard work on Sun. My body needed a low intensity w/o. I did finally register for our SCM state meet in Columbia. It will be Sun only for me due to prior commitments. 2IM, 100 BR, 2BK and the 400 at one of my favorite meets held in SC.
100 25r/25l 50 swim 100 kick 100 IM drill 100 w/bouy breathe 1/5 100 build 8 x through -50 free @ 50 -25 drill @ 30 IM order -25 sprint@ 40 IM order 400 free @ 6:20 400 IM @ 7:20 400 free @ 6:00 faster than first one 400 IM @ 7:00 faster than first one 100 EZ 16 x 50 done as -2 @ 50 -1 @ 1:05 -1 @ 50 sprint, no breather second 25 (failed) 100 EZ 3900 This was my kind of workout but I didn't shine very much. Felt good but the speed just wasn't there. I blame work.
300 swim 4 x 100 free @ 1:45 6 x 50 @ 55 breathe 3,5,7,9,3,5 8 x 25 @ 40 sprint 100 EZ -50's strong -100's 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 @ 60 -I used the last 4 as a warm down 4100 i liked this one and felt pretty good. My backstroke felt extremely long and powerful. Actually, everything except free felt good. I am am trying to decide if I want to head to our SCM state meet in about a month. I have plans with our oldest daughter that Friday and Sat which means I would only swim that Sun. Thinking about signing up for the 2IM, 2BK and the 400.
In and out quickly tonight 300 free 300 alternate Back/Breast by 50 200 kick 100 scull alternate front/back by 25 4 x 50 25 fist dr/25 fingertip drag 4 x 75 catch up/swim/build 400 @ 6:00 strong even pace 100 @ 1:35 at 500 pace 50 @ 60 at 200 pace 500 @ 7:30 strong even pace 400 @ 6:40 breathe 3/5/7/9 by 25 -stretch out swim 100 @ 1:35 at 500 pace 50 @ 60 at 200 pace 500 fast 2 x 50 off blocks -went free and Breast Hot tub for a warm down 3600 My pacing is slowly coming around. Key word ----> slowly
Lots of rest with expected speed tonight. 300 swim 6 x 50 kick @ 1:15 strong 5 x 100 @ 1:45 choice descend (went back) 4 x 300 @ 4:45 even pacing -odds pull , evens swim 3 x through 4 x 50 @ 1:35 at 90% 50 @ 1:35 at 100% 2 x 50 @ 60 active recovery 3350 i didn't swim extremely fast tonight but felt good. Consistent but mediocre sums it up perfectly.
400 w/bouy and snorkel 4 x 100 free @ 1:40 build kick throughout swim 4 x 100 back @ 1:50 build kick throughout swim 4 x 50 BR kick @ 60 10 x 50 backstroke @ 1:10 -odds 6 kick shoulder roll w/arms at side -evens 6 kick switch 10 x 50 back sprint kick w/fins @ 60 50 EZ 12 x 25 build @ 35 IMO 5 x 50 @ 60 fly/back focus on turns 4 x 75 @ 1:30 BK/BR/free 5 x 50 @ 60 BR/free focus on turns 4 x 25 @ 30 free build focus on finish 2 x 50 free @ 60 build, fast turn, SDK afap 50 float and home i can't say that I was disappointed to have a light practice tonight. Who doesn't love drill day? I'm sure coach will get us back next time.
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