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I just floated around for 2500 yards today. Lots fo zoomers and snorkle work.
To get this workout in I needed to adjust the interval some on the 8x100@5:00 which was going to take too long, but I was surprised at the results. 500 Free 500 Free kick w/zoomers every 3rd lap fast 8x25@:45 burst + cruise 4 fast hands drill 4 kick 100 EZ 4x50@1:30 free w/mid pool flips even with the flips I managed to do these in :43 200 EZ The Pyramid of Pain 8x100@3:00 #4&5@4:00 free 70-80-90-100-100-90-80-70% effort went 1:28, 1:23, 1:18, 1:16, 1:16, 1:19, 1:20, 1:23 I think my distance conditioning kicked in on the way back down the pyramid 200 EZ Total 2700 yards
An interesting combination distance and monofin. Of course most of it was distance today. I have noticed I have lost my ability to hit that last 100 on 1:15 but this was the longer set and I need to build back up to it. 500 free 500 free kick w/board & zoomers every 3rd lap fast 15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@1:25, #13-14@1:20 #15@1:15 needless to say I did not make the 1:15 at the end it was more like 1:18 which was as fast as I could go today. 1-9 held 1:25, 10-12 held 1:20, 13-15 held 1:18 300 w/snorkle alt 50 kick/50 swim 25 EZ monofin fun 2x25 shooters 2x25 fly this was weird but my stroke was closer to the surface with the monofin on 2x25 dolphin on back 25 EZ Total 3000 yards
Not a bad morning sprint workout. My muscles are aching when I am not swimming but while I am moving I feel great. This trying to do both sprint and distance is tough to maintain but I like both. 400 free 2 (4 x 25 DPK shooters w/fins) @ :45 -- back, belly, left side, right side 4 x 50 swim descend to 200 pace @ 1:00 went 43,41,38,35 50 EZ 4 x 50 kick descend to 200 pace @ 1:30 went 1:19, 1:14, 1:05, 58 50 EZ 6 x 25 burst + cruise from dive @1:00 50 EZ 3 x (3 x 25 + 50) w/fins round 1 fly, round 2 kick, round 3 free 25 fast @ 100 pace @ :10 RI 50 fast @ 100 pace @ 2:00 Fly held 20's on 25's, 44,43,43 on 50's kick held 20's on 25's, 45,45,46 on 50's free held 26's on 25's, 34,33,33 on 50's 225 EZ 2 x 50 smooth @ 1:00/1:10/1:20 4 x 25 fast fly @:45 2 x 50 EZ @ 1:00/1:10/1:20 100 EZ Total: 2600
I really did not plan to do anything more than a simple warmup and then use duct tape to fix some of the older fins that were starting to rip at the toes. I did get all that done but the pool at the Y was cold for once!!!! Had to push. 5x200@:30RI #1&5 swim, 2&4 w/paddles & bouy #3 kick w/board 5x200@3:00 Free descend with Paddles & bouy went 2:50, 2:48, 2:45, 2:40, 2:32 500 Kick w/zoomers 4x25 burst & cruise w/zoomers 100 dolphin kick on back w/zoomers 100 kick w/zoomers 4x25 shooters 100 EZ Total 3000 yards
Yes the slow ladies were back. My kick without fins is better than their swimming. And unfortunately they stay for an hour. 400 swim/300 pull/200 kick/100 swim 500 kick w/zoomers every 3rd 25 fast 500 free w/snorkle & strapless paddles long smooth 3x200@4:30 fly as 50 rt arm/50 lt arm/ 50 kick/50 swim w/zoomers 300 kick easy w/zoomers 2x50 w/zoomers dolphin kick past 15m Total 3000 meters
My muscles in my upper back are screaming and the tennis balls are coming to the rescue. Tennis ball self massage. The sets of 4x75 I really work those fairly fast. 500 free 500 free kick w/zoomers as 25EZ/25mod/25fast I feell like my kick is not as strong but then I do one of those 500m for time and drop time, go figure. 8x25@1:00 burst + cruise 100 EZ 4x75@1:15 free w/zoomers 6-10 SDK's off walls 1:00 rest 25 AFAP + 75 EZ@3:00 free went 16 4x75@1:30 breast dolphin w/zoomers 1:00 rest 25 AFAP breast + 75 EZ free@3:00 went 25 4x75@1:30 back w/zoomers 5-6 SDK's off walls 1:00 rest 25 AFAP back + 75 EZ free@3:00 went 20 300 EZ w/snorkle Total 2800 yards
I had a lane by myself today. Yeah! Even though I try today sprint workouts when I know I have slow swimmers around. If they stay in a clump I can adjust my intervals to not run them over. 500 free 500 free kick w/zoomers every 3rd lap fast 6x50@1:30 torque drill w/strapless paddles 50 EZ 8x25@:45 burst fly + cruise free 50 EZ 50 AFAP fly went 41 died at the end a little 150 EZ 4 times thru: 50 from block as 15m UW blast I Made Them! + 35 easy 50 kick AFAP held about 1 minute on these 150 EZ 200 free w/snorkle 1st & 5th lap kick Total 3000 yards
Still have to maintain my ability to do the 1500 in October. Not as fast as I was but still have some speed. 500 free broken as 1,2,3,4,1,2,3,1,2,1 500 free kick w/zoomers 8x25@:45 shooters w/zoomers 5x100@1:30 free w/strapless paddles & bouy went 1:28,1:27,1:26,1:23,1:21 200 EZ 5x100@1:30 free w/strapless paddles & bouy went 1:27,1:24,1:21,1:20,1:19 200 EZ 5x100@1:30 free w/strapless paddles & bouy went 1:24,1:21,1:20,1:19,1:17 200 EZ Total 3300 yards
Updated September 11th, 2012 at 08:39 PM by Donna
My breast stroke which is slow is as fast as their free with fins. I think management has realized this will not work. Kathy the other faster swimmer just about blew up at them. Since mondays workout was alot of 25's and 50's I just adjusted the intervals to keep ahead of them just starting up. Thier pattern is 100 free 100 breast 100 kick repeat. 500 free 500 free kick w/zoomers 3 times thru: 25 from dive power kick then cruise almost made 15 meters each time! 50 at 100 pace. Went 36,36,35 50 EZ 25 AFAP went 17,17,16 150 EZ 4x25 fly fast 100 EZ 4x25 back fast 100 EZ 4x25 breast fast this felt really good today 100 EZ 4x25 fly fast keep hips up. I think my arms coming around on fly chased them out of the lane YEAH! 100 EZ 50 AFAP went 35 150 EZ 10x25 1-4 free w/paddles 5-6 breast 7-10 kick w/board 250 EZ Total 3100 yards
Did get a warm up before the kids warmed up and then did manage 200 yards before my 100 Fly but this was not enough to loosen up completely. Had to watch my kids swim too but I was pleased with the time which was a 1:27.06. This was done in an old polyester suit too. I had one of my swimmers in the lane next to me and she was ahead of me most of the swim but I managed to pull it out in the end. I always tell my kids your first goal is to BEAT COACH! I always tell my older faster swimmers that there is no excuse for them not making intervals that this old 50 year old can make when they can beat me in a race.
Updated September 9th, 2012 at 02:43 PM by Donna
My kick is bad but when I can kick with zoomers faster than the 2 ladies in with me and they are swimming with big fins. Can you say SLOW. Lucky for me it was long course and they moved out of my way after they were both almost to the wall and I just flipped before the wall and kicked back up to speed. I lapped at 300. 1000 free descent pace 500 free kick w/zoomers done as 3 moderate 1 fast 4x50@1:10 fly w/zoomers last one in 51 4x50@1:10 back last one 53 4x50@1:10 breast last one 58 4x50@1:10 free last one 41 200 free w/strapless paddles & snorkle 4x50 dolphin kickouts 3 fast fly strokes then easy free 100 kick easy total 2800 meters
I just need to build my own pool. That's it period! Now how to get the money! Today I did a distance set even though I will probably get forced in with masters tomorrow. I lost the strap on my paddle druing the third set but was surprised how fast I could swim with the strapless paddles. 500 free every 4th lap kick on back 500 free kick every 3rd lap fast Main Set all free w/paddles 200@3:30 EZ 5x100@1:30 free @ 1650 pace went 1:18, 1:17, 1:17, 1:16, 1:17 200@3:30 EZ 5x100@1:30 free @ 1650 pace went 1:16, 1:16, 1:16, 1:17, 1:16 200@3:30 EZ 5x100@1:30 free @ 1650 pace went 1:15,1:16, this is were I changed paddles 1:20, 1:19, 1:18 200 EZ 200 EZ w/snorkle Total 3500 yards
I swim at 2 pools one, they have the head guard doing the aquatics director job but not getting compensated. They give him no authority but to keep this status quo and at the other facility they keep cutting the lane space for lap swim. We are down to 1 lane short course for 6 lap swimmers of differing speeds. 2 of them I can deal with I lap them around 500 but the other 3 are SLOW! WOMANatees. What to do. I told the girl at the desk if I got forced back into having to swim with masters they will need to compensate masters out of my membership dues for sharing their lane space. But that also means distance days will be more frequent than I want. 200 free 200 IM drill 100 kick 4x25 skull @ :45 8x25 shooters w/fins @:45 4x50@1:00 drills 4x25 human dril 4x25 DPS free 15 strokes 4x25 no breath free 50 EZ 4x50 1 arm fly 4x25 fly DPS 8 strokes 4x25 shooters w/zoomers 100 EZ 4x50@1:00 breast pull w/zoomers 4x25 breast DPS 7 strokes 250 EZ Total 2300 yards
the Aquatic center was a wonderful 79 this morning so I was able to push it today. 500 free 8x25@:45 shooters w/zoomers 8x25@:40 no breathers w/paddles i had to take 1 per swim 4x50@1:15 torque drill w/paddles 50 EZ 6x25@:45 burst fly + cruise free 50 EZ 50@1:00 at 100 pace went 37 3x25@:40 at 95% went 17,18,18 200 EZ 50@1:00 at 100 pace went 35 2x25@:40 at 95% went 17, 18 200 EZ 50@1:00 at 100 pace went 34 25 AFAP went 17 200 EZ 8x50@1:15 tombstone kick w/board + zoomers 100 EZ Total 2750 yards
The pool chemicals were still off but not as bad as earlier that morning when the chlorine was at 13...yes 13...it was down to 9 when I got in. Temp was ok but I knew enough not to swim too hard or long so this was an easy 1500.
Swam at the Y today and the pool was at 87. Too hot for anything reasonable. I also found it difficult to pull fast with the paddles. 500 choice 8x25@:45 shooters no fins 8x25@:45 kick build 3 x (4 x 25) variables @:45 1 = 12. fast + 12.5 cruise 2 = 12.5 EZ + 12.5 fast 3 = EZ 4 = 200 pace 100 EZ Main Sets: 5 x 100 kick w/fins @2:00 -- descend to fast went 1:45, 1:40, 1:29, 1:25, 1:19 8 x 25 kick w/fins @:45 -- 15 AFAP + cruise 1:00 rest 5 x 100 w/paddles @ 2:00 -- descend to fast went 1:30, 1:25, 1:19, 1:16, 1:14 8 x 25 w/paddles @:45 odds = AFAP evens = EZ held :18's on AFAP 1:00 rest 200 EZ 100 EZ kick Total: 3000
Felt good over all. Probably not as strong as I wanted but good anyway. 1000 as 200swim/200pull/200swim/200kick/200swim 5x200@3:30 free w/paddles & bouy descend 1-5 went 3:08,3:06,3:06,3:04,3:00 300 EZ 500 kick for time 13:41 200 EZ Total 3000 meters
This was alot of kicking fo me and it gave me an idea of how much I have improved over this year. 500 free 4x25@:45 scull w/snorkle 8x50@1:00 IM order 100 EZ 5x100@2:00 kick w/zoomers went 1:47,1:47,1:44,1:41,1:39 50 EZ 8x50@1:00 w/zoomers odds under/over, evens over/under 50 EZ 200 AFAP kick for time w/zoomers 3:07 200 EZ 8x25@:45 shoorters w/fins 100 AFAP kick no fins for time 1:58! 200 EZ Total 3000 yards
In retrospect this didn't seem like recovery day. For the muscles maybe for the lungs no way. 500 free 8x25@:40 shooters w/zoomers 5x100@:30RI odds smooth free w/straples paddles & snorkle evens kick 5x75@2:00 as 50 back w/6-10 SDK off wall + 25 feet first scull 5x50@1:00 as 25 1 arm fly + 25 EZ speed fly was holding :54's 5x25@:40 flutter shooters w/zoomers 5x75@1:30 smooth 6 beat kick free 5x50@1:00 breast pull w/zoomers 5x25@:40 dolphin shooters w/zoomers 200 EZ Total 2900 yards
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