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Had to cut this one short due to time issues and circumstances.
1000 as 250 swim/250 pull/250 kick/250 swim
8x25@1:00 burst fly + cruise free
100@1:45 at 200 pace went 1:20 and 1:16
4x50@1:30 kick descend 1-3 4 EZ went 1:07, 1:02, :58 then 1:09, 1:00, :56
4x25@:45 shooters w/zoomers
200 pull w/strapless paddles easy
total 2500 yards
Have the 500 free, 50 free, 50 fly and 100 IM on saturday and 200 breast on sunday. One masters meet, one kids meet.
Recovery day was really needed today.
1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
500 free kick w/zoomers every 3rd 25 moderate
5x100@1:30 as 50 free/50 back w/paddles just made them holding 1:27's
Gave that set to my kids last night only 2 could make it.
8x25@1:00 shooters w/monofin I must say I really engage the abs more with the monofin that with the regular fins
8x25@1:00 fly w/monofin my stroke seem to have better timing and I seem to be closer to the surface of the water.
Total 2500 yards
I may have to shell out the money for a monofin. The one I am borrowing is in rough shape.
The vertical kicking streamline w/fins is the worst of this one. I also needed the undulation of the dolphin kicks on the shooters to loosen up my back this morning.
I have 4 weekends of meets coming up with my main focus as the Orlando meet mid October.
Yes I am doing the 1500 in that one and trying to see if I might get into top ten on that. Usually I am 11th.
My son is joining me so I will swim Friday and Sunday and the 200 Fly on Saturday then the rest of Saturday we are playing at Universal!
This weekend is the Peachtree Pentathlon and I am just doing a few mixed up events like the 500 Free, 50 Free, 50 Fly and 100 IM.
8x25 shooters w/fins@:45
4x50 descend to 200 pace +50 EZ@2:00 went 41,41,38,38 on the pace part
4x25 burst + cruise fast hands drill
5x:10 kick at wall w/fins +25 shooter + 25 EZ
5x:40 VK w/fins in streamline @ :20RI
5x 25 barge kick w/fins&board + 25 kick EZ
3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:28, 1:22, 1:16
3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:26, 1:20, 1:13
total 3000 yards
1 hour 15 minutes is not enough to get these workouts done in on some days and today was one.
4x25 scull + 25 kick @:20RI
4x50 kick descend + 50 EZ @2:15 went 1:07, 1:01, 1:00, :58
2x(4x25 free variables)@:45 1=EZ-fast 2=fast-EZ 3=100 pace 4 EZ
3x(5x50) R1=free@1:15 R2=kick@1:30 R3=from dive good kick outs 1=8 fast strokes/kicks 2=10 fast strokes/kicks 3= 12 fast strokes/kicks 4=14 fast strokes/kicks 5=16 fast strokes/kicks
100 EZ after every round
Would like to have had enough time to start the next set but didn't. After calculating the yardage it was not as little as I thought.
total 2400 yards
I did not get around ot printing off the rest of this weeks workouts due to time constraints so I took an old workout I had in the car and used it (week 28).
This was surprisingly difficult and I am sore and tired.
1000 Warm up as 250 swim/250 pull/250 kick/250 swim
6x50 burst fly + cruise free
3x thru w/snorkle & zoomers
4x50@1:00 Free R1 held 40's R2&3 held 36's really laid in to the legs
4x50@1:00 Free descend to 100 pace went 42, 40, 38, 37
4x50@1:00 Free descend to 100 pace went 41, 40, 39, 37
500 EZ mix of kick and swim w/zoomers
total 3200 yards
I will try doing sprints tomorrow at the Y in the short course pool. Today just seemed best to do distance even though I need another float day.
Taper starts next week for my big fall meet.
500 kick w/zoomers
4x400@7:00 w/paddles & bour descending went 6:26, 6:15, 6:08, 6:01 really wanted to go under 6 but couldn't get there today.
Total 3000 meters
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 kick w/zoomers every 3rd lap fast
8x25@:45 burst + cruise 4 fast hands drill 4 kick
4x50@1:30 free w/mid pool flips even with the flips I managed to do these in :43
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
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 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
2x25 fly this was weird but my stroke was closer to the surface with the monofin on
2x25 dolphin on back
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.
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
4 x 50 kick descend to 200 pace @ 1:30
went 1:19, 1:14, 1:05, 58
6 x 25 burst + cruise from dive @1:00
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
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
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
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 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
4x75@1:15 free w/zoomers 6-10 SDK's off walls
25 AFAP + 75 EZ@3:00 free went 16
4x75@1:30 breast dolphin w/zoomers
25 AFAP breast + 75 EZ free@3:00 went 25
4x75@1:30 back w/zoomers 5-6 SDK's off walls
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 kick w/zoomers every 3rd lap fast
6x50@1:30 torque drill w/strapless paddles
8x25@:45 burst fly + cruise free
50 AFAP fly went 41 died at the end a little
4 times thru:
50 from block as 15m UW blast I Made Them! + 35 easy
50 kick AFAP held about 1 minute on these
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
5x100@1:30 free w/strapless paddles & bouy went 1:27,1:24,1:21,1:20,1:19
5x100@1:30 free w/strapless paddles & bouy went 1:24,1:21,1:20,1:19,1:17
Total 3300 yards
Updated September 11th, 2012 at 09:39 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 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
25 AFAP went 17,17,16
4x25 fly fast
4x25 back fast
4x25 breast fast this felt really good today
4x25 fly fast keep hips up. I think my arms coming around on fly chased them out of the lane YEAH!
50 AFAP went 35
10x25 1-4 free w/paddles 5-6 breast 7-10 kick w/board
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 03:43 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
5x100@1:30 free @ 1650 pace went 1:18, 1:17, 1:17, 1:16, 1:17
5x100@1:30 free @ 1650 pace went 1:16, 1:16, 1:16, 1:17, 1:16
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 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 IM drill
4x25 skull @ :45
8x25 shooters w/fins @:45
4x25 human dril
4x25 DPS free 15 strokes
4x25 no breath free
4x50 1 arm fly
4x25 fly DPS 8 strokes
4x25 shooters w/zoomers
4x50@1:00 breast pull w/zoomers
4x25 breast DPS 7 strokes
Total 2300 yards