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eric.carlson

  1. March 2, 2012

    Warm-up (1400)
    200 swim
    4 X 100 free @ 2:00 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick
    4 X 100 free @ 1:40 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick

    Swim (1600 set / 3000 total)
    2 x
    • 3 x 100 @ 1:45 smooth free, no breathing in or out of turns
    • 8 x 25 @ :45 streamline glide drill
      -- push off in perfect streamline and glide as far as possible, easy swim to wall
    • 3 x 100 @ 1:45 descend 1 - 3


    Wrap-up (500 set / 3500 total)
    6 x 25 @ :45 no breather
    100 easy
    6 x 25 @ :45 no breather
    100 easy

    * 3500 *
    Categories
    Swim Workouts
  2. March 1, 2012

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Kick (250 set / 1250 total)
    10 x 25 underwater SDK w/fins @ :45

    Swim (1600 set/ 2850 total)
    4 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:11)
    50 easy

    3 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:13)
    50 easy

    2 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:14)
    50 easy

    1 x 100 @ 1:45 85% effort, focus on technique
    100 fast (went 1:14)
    50 easy

    Wrap-up (200 set / 3050 total)
    4 x 50 hypoxic @ :30 sec rest

    *3050 *


    ************************************************** **********

    Woot - I made it all the way through a workout without cramping up!

    Another relatively easy day, saving up for this weekend's camp.
    Categories
    Uncategorized
  3. February 29, 2011

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Kick (400 set / 1400 total)
    4 x 100 @ 1:45 descend , kick w/fins 25 dolphin / 25 flutter

    Main Set (2000 set / 3400 total)
    4 x
    • 50 @ :60 (went 36 - 37)
    • 100 @ 1:45 (went 1:15 - 1:17)
    • 150 @ 2:30 (went 1:56 - 1:58)
    • 200 @ 3:15 (went 2:34 - 2:37)
    • (every segment: 1st half easy, 2nd half fast)


    200 easy

    * 3600 *

    ************************************************** **********

    I think I have finally turned the corner on this cold, my lungs aren't nearly as congested and today's workout felt decent. The slow intervals and relatively low yardage help of course, but I need to save up some energy for this weekend's Walnut Creek intensive training camp . The 8000+ yards per day will be hard enough without feeling as exhausted as I have been for the last week!

    I haven't had someone critique my stroke in more than 30 years (ouch, am I really that old ?), so I am really looking forward to the weekend.
    Categories
    Swim Workouts
  4. February 27, 2011

    Warm-up (1000)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim

    Kick (700 set / 1700 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 100 @ 1:45 descend , kick w/fins 25 dolphin / 25 flutter
    6 x 25 underwater SDK w/fins @ :45

    Main Set (2000 set / 3700 total)
    4 X 100 1:30
    4 X 200 2:55
    4 x 50: active recovery on :45, :50, :55, 1:00
    4 X 100 1:25
    4 x 50: active recovery on :45, :50, :55, 1:00

    Wrap-up (500 set / 4200 total)
    6 x 50 hypoxic @ :30 sec rest
    breaths per 25: 1:0,0 2:1,0 3:0,1 4:0,1 5:0,0
    200 easy

    * 4200 total *

    ************************************************** **********

    I was hoping that today would feel better than the last couple of days, but this cold still has me in its grips.
    Categories
    Swim Workouts
  5. February 26, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 2:00 50 catchup / 50 swim
    4 x 100 @ 1:50 25 catchup / 75 swim
    4 x 100 @ 1:40 swim DPS

    Main Set (1050 set / 2450 total)
    6 x 25 @ :45 underwater SDK w/fins
    4 x 25 free drill @ :30
    4 x 100 @ 2:00 DPS free, no breathing in or out of turns
    went 1:15 - 1:18
    4 x 25 stroke drill @ :30
    2 x 100 stroke @ 2:10
    4 x 25 no breath @ :30

    Kick (550 set / 3000 total)
    4 x 100 @ 1:25 flutter w/fins
    6 x 25 @ :45 underwater SDK w/fins

    200 easy

    * 3200 total *


    ************************************************** **********

    After yesterday I clearly need a recovery day so I planned a 3500-4000 workout, but ended up only going 3200 because I was so tired. I keep thinking that damned cold must be almost over but I have had it for more than a week now. Daughter #1 has had it two and a half weeks so I might have a ways to go :-(. I really hope I can shake it before the Walnut Creek Masters intensive training camp this weekend!

    Updated February 27th, 2012 at 06:26 PM by eric.carlson

    Categories
    Swim Workouts
  6. February 25, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim
    4 x 100 @ 1:30 swim DPS

    Main Set #1 Broken 1650 (1650 set / 3050 total)
    From pwb's [ame="http://forums.usms.org/forumdisplay.php?f=121"]High Volume Workouts[/ame] [ame="http://forums.usms.org/showthread.php?t=20181"]week #7[/ame] workout #1.

    3 x 100 @ 1:35
    4 x 150 @ 2:20
    3 x 200 @ 3:10
    3 x 50 @ :45
    went 21:43

    Kick (700 set / 3750 total)
    6 x 25 underwater SDK w/fins @ :45
    8 x 50 @ 1:00 kick without fins
    6 x 25 underwater SDK w/fins @ :45

    Main Set #2 (1250 set / 4900 total)
    5 x 50 @ 1:00 hypoxic, breaths per lap: 1:0,0 2:0,1 3:0,1 4:0,0 5:0,0
    2 x 100 @ 1:35
    2 x 100 @ 1:30
    2 x 100 @ 1:25
    2 x 50 @ 1:00 active recovery

    2 x 100 @ 1:35

    100 easy

    * 5000 total *

    ************************************************** **********

    As written, this was a 6000 yard workout... I still haven't shaken this damned cold and I could feel yesterday's 500s from the first lap of warmup, so by the time I started the second "swim" set I was really dragging and decided to drop 1000 yards.

    My legs started cramping on the last 150 of the broken 1650, so I used a pull buoy for remainder of the workout.

    Updated February 26th, 2012 at 09:52 PM by eric.carlson

    Categories
    Swim Workouts
  7. February 24, 2011

    Warm-up (1200)
    2 X 200 @ 3:10
    2 X 200 @ 3:05
    2 X 200 @ 3:00

    Drill (500 set / 1700 total)
    4 x 25 @ :30 scull
    4 x 75 @ :15 sec rest, odds: fist, evens: catch up
    4 x 25 @ :30 decrease stroke count by 1 each lap

    Kicking (400 set / 2100 total)
    4 x 25 underwater SDK w/fins @ :45
    8 x 50 no fins @ 1:00
    4 x 25 underwater SDK w/fins @ :45

    Swim (2500 set / 4600 total)
    1 x 500 moderate pace - went 7:03
    5 x 100 @ 1:35 descend 1..4, 5 easy
    1 x 500 faster than #1 - went 6:52
    5 x 100 @ 1:35 descend 1..4, 5 easy
    1 x 500 faster than #2 - went 6:43

    100 easy

    * 4700 total *
    Categories
    Swim Workouts
  8. February 22, 2011

    Warm-up (1600)
    4 X 100 @ 1:45
    1 X 200 @ 3:30
    4 X 100 @ 1:35
    1 X 200 @ 3:10
    4 X 100 @ 1:30

    Kick (900 set/ 2500 total)
    8 x 25 underwater SDK w/fins @ :45
    10 x 50 @ 1:00 kick without fins
    8 x 25 underwater SDK w/fins @ :45

    Swim (2000 set/ 4500 total)
    1 X 300 @ 4:30 (1:30 pace)
    2 X 150 @ 1:10 (1:27 pace)
    50 easy/drill

    1 x 300 @ 4:20 (1:26 pace)
    3 X 100 1:25 (1:25 pace)
    50 easy/drill

    1 x 300 4:10 (1:23 pace)
    4 X 75 @ 1:00 (1:20 pace)
    100 easy

    Wrap-up (500 set / 5000*total)
    12 x 25 no breath @ :35
    200 easy

    * 5000 total *

    ************************************************** **********

    My head and chest are still extremely congested and I had to swim at 5:00am (instead of my usual 6:30am) to make it to my morning appointment, so I seriously thought about rolling over when the alarm went off. Dragged myself out of bed and was happy for it as the workout felt good once I made it through warmup.
    Categories
    Swim Workouts
  9. February 20, 2011

    Warm-up (1400)
    2 x
    • 1 X 200 3:10, 3:00
    • 2 X 100 drills
    • 3 X 100 1:35, 1:30


    Swim (2600 set/ 4000 total)
    2 x
    • 5 x 100 @ 1:30
    • 4 x 100 @ 1:25
    • 3 x 100 @ 1:20
    • 100 easy


    200 easy

    * 4200 total *

    ************************************************** **********

    I picked up my daughter's head/chest cold this weekend and it is really kicking my butt. I had planned to do a kicking set to make a total of 5000 yards, but called it quits after I didn't make any of the second set of 100s on 1:20.
    Categories
    Swim Workouts
  10. February 17, 2011

    Warm-up (1600)
    2 x
    • 1 X 200 3:20, 3:00
    • 3 X 100 1:40, 1:30
    • 4 X 75 1:20, 1:10


    Drills (300 set/ 1900 total)
    3 x 100 @ :15 sec rest - 25 left arm, 25 right arm, 25 scull + kick, 25 swim

    Fins #1 (1000 set/ 2900 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 @ :50 dolphin kick w/fins on back
    6 x 50 @ :50 dolphin kick w/fins
    6 x 50 @ :50 swim w/fins, focus on SDK on turns
    4 x 25 underwater SDK w/fins @ :45

    Pull (2100 set/ 5000 total)
    5 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:14)

    4 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:16)

    3 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:17)

    2 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:17)

    2 x 100 @ 1:40 85% effort, focus on technique
    100 fast (1:18)

    100 easy

    * 5000 total *

    ************************************************** **********

    Yesterday's workout must have taken a lot out of me, I knew from the first lap of warmup that it was going to be rough - and the times on the "fast" 100s proved me right :-).

    Updated February 26th, 2012 at 02:49 PM by eric.carlson

    Categories
    Swim Workouts
  11. February 15, 2011

    Warm-up (1400)
    4 X 100 free @ 1:50 DPS
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:40 DPS
    100 drill - 25 thumbs in, 25 thumbs out, 25 two fingers, 25 swim
    4 X 100 free @ 1:30 DPS

    Kicking (800 set / 1900 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    6 x 50 stroke kick w/o fins @ 1:20 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Swim Set (2100 set / 4000 total)
    3 x
    • 2 x 100 @ 1:30
    • 2 x 100 @ 1:25
    • 2 x 100 @ 1:20
    • 2 x 50 @ 1:00


    Wrap-up (300 set / 4300 total)
    6 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1:0,0 2:0,0 3:0,1 4:0,0 5:0,0 6:0,0

    * 4300 total *
    Categories
    Swim Workouts
  12. February 10, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim
    4 x 100 @ 1:30 swim DPS

    Kicking (500 set / 1900 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Swim (2400 set / 4300 total)
    1 x 200 @ 2:55
    6 x 100 @ 1:30
    2 x 200 @ 2:55
    4 x 100 @ 1:25
    3 x 200 @ 2:55
    2 x 100 @ 1:20

    Wrap-up (200 set / 4500 total)
    200 easy
    Categories
    Uncategorized
  13. February 8, 2011

    Warm-up (1400)
    1 x 600: 300 free pull, 200 IM kick/drill by 25s, 100 free scull-single arm by 25s

    3 x 50 @ :55 (:34 - :36)
    50 easy
    3 x 50 @ :50 (:34 - :36)
    50 easy
    3 x 45 @ :45 (:35 - :36)
    50 easy
    3 x 45 @ :40 (:36 - 37)
    50 easy

    Kicking (600 set / 2000 total)
    12 x 50 kick w/fins @ 1:10, 25 underwater/25 easy
    - odd underwater SDK on front and sides (by 50)
    - even underwater flutter on front

    Main Set (1800 set / 3800 total)
    12 x
    • 100 @ 1:20 (target 1:16, actual 1:13 - 1:16)
    • 50 @ 1:20


    Wrap-up (200 set / 4000 total)
    200 easy

    * 4000 total *

    ************************************************** **********

    This is pwb's [ame="http://forums.usms.org/showthread.php?t=20146"]Workout #2 - Blast Pace 100s[/ame]from High Volume Workouts Week #6. My only change was to move the kicking set up before the swim set to help postpone the leg cramps.

    Fantastic workout! The 100s were supposed to be at my target 1000 pace, but I have never done a 1000 and don't have any idea what my target should be so I picked 1:16 out of the air.

    Updated February 9th, 2012 at 01:31 AM by eric.carlson

    Categories
    Swim Workouts
  14. February 6, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim
    4 x 100 @ 1:30 swim

    Kicking (1300 set / 2700 total)
    12 x 25 underwater SDK w/fins @ :45
    8 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    6 x 50 flutter w/fins @ 1:00 odds as fast a possible , even easy
    6 x 50 breast kick @1:00

    Swim Set (300 set / 3000 total)
    3 x 100 @ 1:25 cramps on every one, stopped early

    * 3000 total *
    Categories
    Uncategorized
  15. February 3, 2011

    Warm-up (1400)
    4 X 100 free @ 2:00 DPS (1:18 - 1:21)
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:50 DPS (1:14 - 1:18)
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:40 DPS (1:12 - 1:15)

    Kicking (900 set / 2200 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 flutter w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Main Set (2200 set / 4500 total)
    pull with buoy but no paddles, breath every 5 strokes

    4 x 200 @ 2:55
    50 easy, DPS

    3 x 200 @ 2:50
    50 easy, DPS

    2 x 200 @ 2:45
    50 easy, DPS

    1 x 200 @ 2:40
    50 easy, DPS

    Wrap-up (500 set / 5000 total)
    6 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,1 4: 1,1 5: 0,1 6: 0,0
    200 easy

    * 5000 total *

    ************************************************** **********

    I don't know what was different today, but this workout felt really good! I was a bit nervous about the last couple of 200 intervals, but went sub 2:40 on all of the 200s without killing myself. I did get leg cramps in three of them, but I was able to continue after 20 seconds or so of stretching. Nice to feel like I am finally starting to get in shape after 30 years of little or no exercise!

    I do need to wean myself off of the pull buoy. I wasn't planning to use it for the 200s, but I could feel twinges of cramps in both legs and feet after the kicking so I decided to use it. Today it was probably just as well that I used it, but one of these days I will do an entire workout without it.
    Categories
    Swim Workouts
  16. February 1, 2011

    Warm-up (1400)
    4 x 100 - 50 free, 25 back, 25 breast
    100 drill
    4 X 100 free @ 1:50 (1:18 - 1:20)
    100 drill
    4 X 100 free @ 1:40 (1:17 - 1:20)

    Kicking (800 set / 2200 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 SDK on back w/fins @ :50 odds as fast a possible, even easy
    6 x 50 SDK w/fins & board @ :50 odds as fast a possible, even easy
    4 x 25 underwater SDK w/fins @ :45

    Swim - 500 "square swim" (2100 set / 4300 total)
    Based on kristilynn's 1-26-12 workout

    1 x 500 @ 7:30 moderate pace (6:43)
    2 x 250 @ 3:45 faster pace than 500 (3:30, 3:29)
    4 x 125 @ 2:10 faster pace than 250s (1:39, 1:39, 1:38, 1:39)
    5 x 100 @ 1:30 faster pace than 125s (1:18, 1:17, CRAMP, 1:16, 1:15)
    100 easy

    Wrap-up (300 set / 4600 total)
    4 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,1 4: 0,1
    100 easy

    * 4600 total *

    ************************************************** **********

    I didn't feel great during warmup and my core needs a lot of conditioning so the kicking really wiped me out, so I was surprised when the 500 started to feel fairly good after about 100 yards. It was nice to be able to descend the set.

    Updated February 1st, 2012 at 06:19 PM by eric.carlson

    Categories
    Swim Workouts
  17. January 30, 2012

    Warm-up (1400)
    4 X 100 free @ 1:50
    4 X 50 free descend @ :50
    200 drill
    4 X 100 free @ 1:40
    4 X 50 free descend @ :50

    Test Set (1150 / 2550 total) [ame="http://www.usms.org/forums/showpost.php?p=257537&postcount=1"]pwb's "BASE Test Set"[/ame]
    3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    (3:56, 3:54, 3:59 (CRAMPS))
    3 x 50 recovery @ :50, :55, 1:00

    Kicking (1200 set / 3750 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 free w/fins @ :45, odds as fast a possible , even easy
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 free w/fins @ :45, odds as fast a possible , even easy
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 underwater SDK w/fins @ :45

    Stroke Set (500 set / 4250 total)
    2 x
    • 1 x 25 @ :30 fly
    • 2 x 25 @ :30 back
    • 3 x 25 @ :30 breast
    • 4 x 25 @ :25 free


    Wrap-up (350 set / 4600 total)
    5 x 50 hypoxic @ :30 rest
    breaths taken per 25 - 1: 0,1 2: 1,1 3: 0,1 4: 0,1
    100 easy


    *4600 total*

    ************************************************** **********

    The first 300 felt good, the second was harder but felt OK, and the third sucked.

    I burst out laughing after the first 25 fly because it was so appallingly bad, I just couldn't get my arms out of the water.
    Categories
    Swim Workouts
  18. January 28, 2012

    Warm-up (1500)
    200 kick
    200 drill
    2 x
    • 4 X 100 free @ 1:50 relaxed, concentrate on form (1:16 - 1:19)
    • 3 X 50 free descend @ :50


    Kicking (1050 set/ 2550 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 75 back w/fins , fast @ 1:30
    4 x 75 flutter w/fins, fast @ 1:30
    2 x 75 breast on back (keep knees below the surface) @ 2:00
    2 x 75 back, no fins, @ 2:00

    "Drop-out" 100s (1200 set / 3750 total
    From [ame="http://forums.usms.org/forumdisplay.php?f=121"]High Volume Workouts[/ame], [ame="http://forums.usms.org/showthread.php?t=20019"]week #3[/ame]

    10 x 100 @ 1:38, 1:36, … 1:20 (just barely made the last one!)
    4 x 50 pull recovery @ 0:45, 0:50, 0:55

    Two way ladder (1000 set / 4750 total)
    From Sarasota Y Sharks Masters 5:30 AM Workout - 01/26/12

    4 x pulling with buoy
    • 1 X 25 @ :30
    • 1 X 50 @ 1:00
    • 1 X 75 @ 1:30
    • 1 X 100@ 2:00

    1) 100 is fast, 2) 75 is fast, 3) 50 is fast, 4) 25 is fast

    Wrap-up (250 set / 5000 total)
    4 x 50 hypoxic @ :30 seconds rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,0 4: 0,0
    50 easy swim

    * 5000 total *

    ************************************************** **********

    This was a lot of kicking for me, and I felt it for the rest of the workout. I had twinges of cramps in my toes and calves throughout the drop-out 100s, but never enough that I had to stop.

    This is the first time I have used an interval during warmup, and I was surprised when I looked at the clock after the first one to see that I had just done a very relaxed 1:17. Yesterday my best 100 when trying to go "fast" was 1:14, and that was far from relaxed! Two things I take away from this, 1) I need to work on relaxing when I try to go fast, 2) I still have a ways to go to get into shape.

    Updated January 29th, 2012 at 03:58 AM by eric.carlson

    Categories
    Swim Workouts
  19. January 27, 2012

    Warm-up (800)
    200 swim
    200 kick
    200 drill
    200 free drills

    Fins #1 (900 set/ 1700 total)
    6 x 50 @ :50 dolphin kick w/fins on back
    6 x 50 @ :50 dolphin kick w/fins
    6 x 50 @ :50 swim w/fins, focus on SDK on turns

    Main set(2000 set/ 3700 total)
    5 x 100 swim @ 1:40 descend to 85% effort, focus on technique
    100 fast swim @ 2:00 (1:14)

    4 x 100 pull with buoy @ 1:40 descend to 85% effort, focus on technique
    100 fast pull with buoy @ 2:00 (1:14)

    3 x 100 swim @ 1:40 descend to 85% effort, focus on technique
    100 fast swim @ 2:00 (1:14)

    2 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:15)

    100 pull with buoy easy
    100 pull with buoy fast (1:14)

    Fins #2 (300 set/ 4000 total)
    3 x 100 with fins @ 1:30 (25 underwater dolphin/25 back kick/50 easy swim)

    Wrap-up (400 set / 4300 total)
    8 x 25 @ :30 no breather
    100 easy

    * 4300 total *

    ************************************************** ******

    The second set of kicking was meant to be 4x100 but I had increasing severe leg cramps on each of the first three so I gave up. I guess I still need to do the kicking sets early in the workout :-(

    I obviously need to figure out how to sprint again, as I could only go 1:14 for a "fast" 100 but I did the 2000 yard ladder set the other day on a 1:25 interval, averaging just under 1:20 per 100.

    I also clearly need to work on my kicking since my "fast" 100s were the same speed swimming and pulling (no kicking at all).
    Categories
    Swim Workouts
  20. January 25, 2012

    Warm-up (600)
    200 swim
    200 kick
    200 pull

    Kick/Swim with fins (800 set/ 1400 total)
    Based on a set in SwimStud's Speedy Monday workout.
    4 x (4 x 50) @ 1:00
    1. fast 50 SDK on back
    2. 25 underwater SDK + 25 SDK back
    3. 25 SDK back + 25 underwater SDK
    4. fast free, focus on SDK on turns


    Pull with buoy (2200 set/ 3600 total)
    Borrowed from gtpy03's January 23rd workout. The interval is my BASE - :05 (unlike the original ;-))
    400 free on 5:40
    300 free on 4:15
    200 free on 2:50
    100 free on 1:25
    50 easy

    300 free on 4:15
    200 free on 2:50
    100 free on 1:25
    50 easy

    200 free on 2:50
    100 free on 1:25
    50 easy

    100 free on 1:25
    50 easy

    Drills (500 set/4100 total)
    5 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter kick, 25 swim

    Wrap-up (400 set / 4500 total)
    12 x 25 @ :30 no breather
    100 easy

    * 4500 total *
    Categories
    Uncategorized
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