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Swim Workouts

  1. Week 49 - Friday

    by , September 6th, 2013 at 08:21 AM (After a long rest)
    My daughter did her first private lesson with my coach last night, working on her turns. While she swam I lifted. I ended up doing the circuit training I did last spring and by the end was really really sore. This morning was pretty miserable and in fact kept waking last night each time I would move in my sleep. Today's swim felt good in that it loosened me up and this was a great workout for doing this. We ended up doing a ton of yardage in the 70-75 minute swim.

    Last nights weight workout

    10 min warmup on the vasa swim trainer.

    4x(10xbench press, 10x seated row hands inside, 10xseated row hands outside, 10xlowe back curl, 20xleg extension, 10xmilitary press, 10xinclined bench press, 10xlat pull down hands inside, 10lat pull down hands outside) these were done continuously with no rest and each circuit I increased each machine by a plate.

    Todays swim

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 swum 12.5 streamline kick, 12.5 free,m12.5 streamline kick, 12.5 free on 1min
    500 swim swum with odds overkcik fast, evens long stroke easy

    Main set
    3x1000 free on 11.30


    Warm down
    300 easy

    Total 5000scy

    i went 5.25 on the 500 and felt pretty good despite stiffness in my tris and lats. The young Jr racer was in my lane again today which kept me pushing throughout the whole workout. She did 800s to my 1000s and I did everything I could to finish when she finished. This was the first set of 1000s I have done in quite a while and probably the best I have done since I got back in the pool. I went 10.35, 10.41, 10.37. The last one in particular I had to push the whole way whereas the first one I got in a groove and cruised.

    Updated September 6th, 2013 at 04:21 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Week 49 - Thursday

    by , September 5th, 2013 at 08:22 AM (After a long rest)
    Today I awoke sore and tired like the rest of this week.i was pretty sore and tired throughout this workout but was pleased with the fact I pushed through this one. This was one of the tougher workouts I have done in a while both physically and mentally.

    warmup
    600 free with snorkel
    10x50 catchup on 50

    Main set
    4x(3x100 on 1.10, 2x50 on 30)
    3x(2x50 kick with fins on 1min, 100 kick with fins on 58)
    4x200 free on 2.40 with snorkel long and easy on 2.40

    Warm down
    200 easy

    Total 4300

    I held 1.00-1.01 on the fast 100s and 28s on the fast 50s. I was very pleased with this set especially since I felt so sore throughout. The kick was good and I used the 50s as active recovery and went 54s on the fast 100 kicks with fins on my back, with good SDKs off the walls. I am very muscle sore right now and not looking forward to weights tonight.
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    Swim Workouts
  3. Week 49 - Wednesday

    by , September 4th, 2013 at 08:34 AM (After a long rest)
    I was very tired and sore this morning and despite feeling better after the warmup today was a tough workout day.

    Warmup
    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x200 IM on 2.45
    4x50 kick on 1 min
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 50
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 45
    100 easy
    12x100 free on 1.10 descend 1-4, 5-8, 9-12

    Warm down
    200 easy

    Total 4400scy

    One of the junior racers shared a lane with me this morning. She is going to be an awesome 400 swimmer and at 11 is amazing. She pushed me on all sets including the 12x100s where she wore fins, but still made the interval! I am beat and tired and feeling old today. Hopefully I can get a good nights rest tonight and will feel better tomorrow.
    Categories
    Swim Workouts
  4. Week 49 - Tuesday

    by , September 3rd, 2013 at 08:28 AM (After a long rest)
    We did very little over the labor day weekend and it's hard to believe its over already. I guess the next holiday will be Thanksgiving! So despite an easy weekend I still woke sore and stiff from Saturday. I loosened up after the warmup and despite not feeling great today the workout was ok. The main set was my favorite set I college and it went on and on. This morning was not quite the same but it was still fun.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 2mins

    Main set
    Descending 100s starting on 1.30 and reducing by a second per 100 until you can't go anymore.

    Warm down
    400 easy

    total 4500scy

    I ended up doing 29 of the 100s dropping to 1.01 and probably could have made 1 more but screwed up the touch at the end of the 29th 100. I was pleased with this set.

    Tonight I start back in the gym with swim bench and weights, so will no doubt be pretty sore tomorrow.
    Categories
    Swim Workouts
  5. Week 48 - Saturday

    by , August 31st, 2013 at 09:52 AM (After a long rest)
    I woke with a stiff neck this morning as a result I suspect of the kicking with a board yesterday. After the warmup I felt ok and neck loosened up. Overall I felt good today, despite the last set kicking my butt.

    Warm up
    4x200 free on 2.40
    12x50 catchup drill on 45
    6x50 kick on 1 min

    Main set
    2x50 on 35, 1x50 back on 35, 50 easy on 1.30
    2x50 on 35, 1x50 back on 35, 50 easy on 1.30
    2x50 on 32.5, 1x50 back on 35, 50 easy on 1.30
    2x50 on 30, 1x50 back on 35, 50 easy on 1.30
    300 easy
    10x100 with fins on 1min

    Warm down
    200 easy

    Total 4000scy

    I felt good on the first main set and went 28s on all the free 50s and 32s on the backs(my back has felt much better recently). I left my swim bag at the house and had to borrow some fins from the pool and they had seen better days. The 10x100s were really tough and I made 5 but then hit the lactic wall. I took a minutes rest and then finished out the set. On the last 5 some of my team mates started cheering and whistling and this carried me through to the end. The last 5 were not as bad as the first 5 for some reason. Despite not making all 10 I was happy with this set.
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    Swim Workouts
  6. Week 48 - Friday PM

    by , August 30th, 2013 at 07:49 PM (After a long rest)
    I decided to take my daughter to her practice today and brought my swim stuff with the hope I could do a stretch swim while she swam. I got in with the junior racer group who are the quick 11/12 year old kids. I basically did the first hour of there workout and then got out. It's always fun swimming with the little kids since they always try to beat you and actually get excited about swimming with the old guy. It helps that my masters coach is the jr racer coach so he likes to challenge the kids to beat the old guy. We did a really hard kick set where the kids really kicked quick.

    7x200 free breathing 3,5 by 25 with no breaths in or out of the flags
    12x100 kick on 1.50
    12x50 on 1 min swum as 12.5 streamline kick, 12.5 free, 12.5 streamline kick, 12.5 free
    100 easy

    Total 3300

    The kick set was fun and we held 1.20-1.23s on all of these. A couple of the quick girls hung with me on these and on 10 and 11 went quicker then me. I took the last one. At the end of the kick set one of the girls high fived and thanked me for pushing her. That was cool.

    This was a quicker practice than I was hoping for but was really fun.
    Categories
    Swim Workouts
  7. Week 48 - Friday

    by , August 30th, 2013 at 08:35 AM (After a long rest)
    It's been a rough couple of weeks work wise and I have been looking forward to the long weekend. I woke this morning feeling tired. I was in a pretty negative spot mentally before practice but to my surprise felt pretty good in warmup. By the main set I was on fire and had an awesome workout and felt strong throughout. It goes to show sometimes it's all in my head and I just need to swim.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Main set
    10x200 descend 1-4 and #5 at #4 or better pace, and descend 6-9 with #10 at #9 pace on 2.40
    4x75 on 4mins AFAP with 200 active recovery between 75s

    Warm down
    100 easy

    Total 4400scy

    On the 200s I went 2.05, 2.01, 1.59, 1.57, 1.56, 2.07, 2.02, 1.59, 1.55, 1.55. These did not feel that quick and I had to recheck the time after the first one because I totally cruised a 2.05. After the long week I was not expecting this. After the 4th one I still felt good and new the second round was going to be scary good. An hour later I still can't believe how fast I just went on these 200s. Before the DAM spring meet I struggled with a couple of 200s holding 2.05. The coach was asking me to hold 42s on the 75s and I went 39, 40, 40, 40 which again were incredibly quick based on my previous times on these distances. I am so excited about the progress I have made the past few months.

    We were planning on sitting down and discussing the training program for worlds but this was delayed due to a number of the guys going to worlds not being at practice(not a good sign when they don't show for the practice we were going to discuss the program). My coach and I briefly discussed his desire for memnot to do doubles every day going forward. It's interesting being described as an old bottle of fine wine who needs a rest before serving! His point is probably sound which is I now have a good base and don't need to over do the training or get an injury by pushing to hard.
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    Swim Workouts
  8. Week 48 - Wednesday

    by , August 28th, 2013 at 08:50 AM (After a long rest)
    I had a late night with work last night not getting home until 10pm. I was supposed to got to California today but had to postpone due to a last minute meeting called by our new CEO. Anyhow, a stressful night led to a rest less sleep which led to a pretty tiring practice. I was not on my game today and I choose a bad day to be off. This was not as long as Monday's workout but these long 1hr 15min workouts kick my butt.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x100 kick odds free kick with board, evens back kick in streamline on 1.50

    Main set
    20x100 on 1.10 Odd's free, even's back
    6x50 catchup on 45
    5x100 IM on 1.25

    warm down
    200 easy

    Total 5000scy

    One of our swimmers had fins on and the coach asked him to push me on the kick set. I went 1.23-1.25 on free kick and 1.27-1.30 on the back. I don't know why my back was any slower on this since I ausually pretty consistent with back kick. The main set hurt really bad and I was very tired. I made the first 10 but my back fell off on the second half and had to drop to a 1.15 send off. I was holding 1.03-1.05s on the free. The IMs were fun and I worked on my fly making sure no keyhole with my hands just a straight pull. I think the key hole thing is the route cause of my years of discomfort doing fly and it feels much stronger and generally just better with a straight pull.
    Categories
    Swim Workouts
  9. Week 48 - Monday

    by , August 26th, 2013 at 08:31 AM (After a long rest)
    I woke early again this morning, but unlike prior mornings I was sore and stiff. Yesterday and Saturday I worked on a work project and pretty much sat in a chair in front of my computer all weekend. It was not much fun but needed to be done. Today's practice was really long and tiring and I suspect I will be sore most of the week based on how I currently feel.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 40 getting my heart rate up

    Main set
    10x300 pull with paddles on 3.30
    100 easy
    4x(2x50 back on 55, 100 free on 1.05)

    Warm down
    100 easy

    Total 5200scy

    I held 31s on the transition 50s. I went 3.05s for the first 7 of the 300s, then had a 3.06 and 3.07 but finished with a 3.04. I did not feel that quick but was very pleased with these. On the last set the 50's back were active recovery and the 100s were fast. I went 1.01s on the first 3 100s and the last 100 I went 58. I was like jello when I got out.

    Updated August 26th, 2013 at 07:19 PM by StewartACarroll

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    Swim Workouts
  10. Week 47 - Saturday

    by , August 24th, 2013 at 10:38 AM (After a long rest)
    I woke ahead of the alarm again this morning and used the extra time to make breakfast and to read the daily online news(British papers). The English Premier League started last week and my team, Arsenal did not have the best of starts. They played Fulham in the early game today so it was good to read the reports with the built upmto the game in the papers; I found out after practice that they won 3-1 which was great and hopefully gets the media off there backs.

    Todays practice was a great workout and despite hurting on the main set it was great to work on speed endurance and something I need to continue to work on.

    Warm up
    4x200 with snorkel on 2.50 swum 100 free, 50 back, 50 free
    8x50 kick on 50

    Main set
    6x(225 free on 2.40 swum 200 strong 25 fast, then 75 fast on 1.30)
    100 easy
    300 with snorkel
    4x50 fly kick with hands at side on 1 min
    4x25 fly on 30
    100 fly strong but relaxed

    Warm down
    200 easy

    Total 4000scy

    The 225s I held 2.23-2.25s and the 75s I went 41-42s. I felt strong throughout this set and focused on staying relaxed on the first 200 of the 225s with long strokes. I had a few turn challenges on these due to being too close to the wall so will need to,work on my positioning when I turn. My underwaters felt good today. The fly was fun and my coach told me he wants me working on this. I typically do one arm fly due to an old injury, and I know it's mainly a mental thing, and can do a good fly, but typically wimp out.

    After practice a group of us got together with our coach and discussed the fall and spring schedules with Worlds in mind next summer. We will be picking up the number of organized swims the week after next which will help since public swimming can be a challenge. It still amazes me when people expect there own lane and refuse to circle swim. We also discusse the group signing up for USAS meets this fall with a Taper meet in December or January. We have meets at our pool both months. I would like to do 3 Tapers but the coach prefers 2 next year. We will be following the 3 week modules I did prior to short course Nationals Concluding with a 3 week Taper. I will be signing up for a BB meet in October to get my USAS A times.

    When I asked my daughter if she was ok with me swimming in her meets she said she was ok as long as I don't swim in her sessions. I thought this was pretty funny. On one hand she is proud of me but not so proud that she wants her friends to know I am her dad! I have made progress though because the last time I asked she did not hesitate when she said "NO" she did not want me swimming her meets.

    Updated August 24th, 2013 at 10:44 AM by StewartACarroll

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    Swim Workouts
  11. Week 47 - Friday

    by , August 23rd, 2013 at 11:36 AM (After a long rest)
    I woke up feeling pretty good today. The workout was long but hard and fun. We swam scy today, which made a nice change from my LCM and SCM swims the last two weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    4x300 swim on 3.30
    100 easy
    1000 swim with fins holding 1min pace per 100
    20x50 swim on 40 going at or better than the 1000 pace
    100 easy
    4x100 kick on 1.50
    1x100 fast on 2 mins
    1x50 fast on 1min
    2x25 fast on 45

    Warm down
    100 easy

    Total 4800scy

    The 4x300s were hard and I went 3.10s on the first 3 then went 3.06 on the last one. I held 1 min pace per 100 on the 1000 with fins, but was off slightly on the 20x50's holding 30s through 12 and then I slipped to 31s and did a 29 on the last one. I felt strong on the kick getting about 25 seconds rest per 100. The 100,50,25s were fun and the coach sent us off behind slower swimmers in other lanes. I was sent off 15 seconds behindNikki in the next lane and almost caught her(Nikki you swam great on that 100) and I did a 53.x. On the 50 I was 7.5 behind on the send off and went 25.x, The 25's I dont know what I did timewise but was 3.5 behind and touched with Nikki at the wall on both 25's. Today was a long workout yardage wise and right now I am a little sore, but it was fun to be back with my team and swimming in our pool again. Not next week but the following week I will start to ramp up the intensity with a Taper meet this fall(either a USAS meet in Rockwall or the SCM meet in Shenandoah).
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    Swim Workouts
  12. Week 47 - Wednesday

    by , August 21st, 2013 at 09:10 AM (After a long rest)
    I woke up feeling good this morning. The pool did not feel as cold as yesterday and I felt good during the warmup.

    Warm up
    200 swim
    200 kick
    200 pull

    Main set
    8x50 butterfly kick on 45
    3x100 IM,Back,IM on 1.30
    8x50 back,breast by 25 on 50
    3x100 IM,Free,IM on 1.25
    8x50 breast,free on 50
    16x50 swum as 2x(4x50 fly, breast, 4x50 back, free)
    16x25 no breather on 30

    warm down
    100 swim
    100 kick
    100 drill

    Total 3900scm
    Categories
    Swim Workouts
  13. Week 47 - Tuesday

    by , August 20th, 2013 at 03:23 PM (After a long rest)
    I woke early this morning and headed to the pool at around 4.30am. The 5am start cam equickly and the water temperature felt cold. It took me the whole warmup to get to the point of the water not feeling painfully cold, but once I warmed up I enjoyed the workout. I did not feel particularly good today but I was glad I made the workout.

    100 swim, kick, drill, pull, swim
    8x50 fly, back by 25, odds kick, evens 1 arm drill rest 15
    200 IM
    8x50 back, breast by 25 odds pull, evens fist drill rest 15
    200 IM
    8x50 breast, free by 25 odds 3-2-1, catchup, evens fast rest 15
    2x400 IM on 7 mins
    100 swim, kick, drill, pull, swim

    Total 3400 SCM

    The only really quick swims of note today were the 2x400 IM's where I held 5.23 and 5.20. At some point in the future I will need to do a competitive IM(probably start with a 200 IM).
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    Swim Workouts
  14. Week 47 - Monday

    by , August 20th, 2013 at 07:13 AM (After a long rest)
    A late post on this one. Yesterday was a crazy busy day with our annual technology conference at the Alexandria, va Hilton. As usual I had a great time and it's always fun to see and speak with customers. Yesterday was a long day though, with a morning swim with the Alexandria Masters and then a crazy day getting ready for the round table yesterday afternoon and then customer dinner in the evening. I stuck to eating healthy despite numerous cake temptations all day and still did not have a beer(almost 9 months now). I felt stiff and sluggish yesterday morning in practice and definately not as good as last week.

    Warm up
    200 swim, kick, drill, pull, swim

    Main set
    4x400 on 6 min
    400 pace on 5.30
    200 pace on 2.45
    100 pace on 1.20
    50 pace on 35

    Warm down
    50 swim,100 kick, 50 pull, 50 drill, 50 swim

    Total 3650scm

    I held 4.45-4.50 on the 400s.

    Updated August 20th, 2013 at 07:22 AM by StewartACarroll

    Categories
    Swim Workouts
  15. Week 46 - Saturday

    by , August 17th, 2013 at 10:09 AM (After a long rest)
    Once again I got up early yesterday and headed down to SMU for a longer practice and the weather conspired against me. This time I actually got on the pool deck before the rain, thunder and lightening started. Today the weather was much better but a cool 68F before jumping in. The water in the pool was cool also, but nice. I did not get a chance to eat before practice today(I forgot to eat and did not bring anything with me in my bag for some reason - half asleep I think).

    Warm up
    400 free
    6x100 on 1.30
    10x50 swum 25 back kick, 25 free on 1min

    Main set
    8x75 swum 50 6 beat kick fast, 25 easy on coaches send off
    6x100 pull with paddles descend 1-3, 4-6 on 1.30
    12x50 on 50 swum 50 strong, 50 6 beat kick, 50 fast

    Warm down
    200 easy

    Total 3500LCM

    On the descending 100s I went 1.08, 1.05, 1.03, 1.13(paddle came off), 1.05, 1.03. Nothing else was really worth noting. Overall I felt ok today but not like I did earlier in the week. Next week I am in DC and will swim with the Alexandria Masters. If anyone is in the DC area these guys are awesome to practice with.
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    Swim Workouts
  16. Week 46 - Thursday

    by , August 15th, 2013 at 06:41 PM (After a long rest)
    Yesterday I headed to the pool but there was a pretty bad lightening storm in Dallas and as such practice was cancelled. Today the weather was better but still unseasonably cool. I once again felt good int he pool today.

    Warm up
    400 free
    300 drill
    200 kick
    9x50 swum in IM order, kick, drill, swim on 1 min.

    Main set
    400 pull going 10 seconds afterthe last person in the lane finishes
    8x50 swum IM order 50 stroke, 50 free on 50
    300 pull going 10 seconds afterthe last person in the lane finishes
    6x50 swum IM order 50 stroke, 50 free on 50
    200 pull breathing every 5, going 10 seconds afterthe last person in the lane finishes
    4x50 swum IM order on 50
    100 pull breathing no more than 4 times per 50, going 10 seconds afterthe last person in the lane finishes
    2x50 swum fast free on 50

    Warm down
    200 easy

    Total 3550LCM

    I may have messed up on my recording of the warmup and I know I am either tired or getting old, when as hard as I try I dont recall the warmup today. Anyhow, today was another fast day. I went 4.37 on the 400, 3.24 on the 300, 2.15 on the 200, and 1.05 on the 100. I made the breathing pattern on the 200 except under the flags where I had to take a breath because otherwise I would have turned with no breath. The first 50 of the 100 was fine with 4 breaths but I took an extra breath out of the turn on the second 50. On the IM 50's I made all the send offs holding 35-40. Even my breast felt good today(I dont think I have ever said that before). The fast 50's I was 28-29's and again felt good.
    Categories
    Swim Workouts
  17. Week 46 - Tuesday

    by , August 13th, 2013 at 02:38 PM (After a long rest)
    This mornings workout started a little later today and I had an extra 30 minutes in bed last night. I felt pretty good today.

    Warm up
    400 free
    300 kick

    Main set
    2x400 pull with paddles on 5.30
    12x50 pull no paddles with 3,5,7,9,10 fast on 55
    2x(2x50 IM order swum 25 drill, 25 swim free on 1min, 200 IM on 4 mins)
    12x50 swim with 3,5,7,9,10 fast on 1 min

    Warm down
    200 easy

    Total 3500LCM

    I went 4.50 and 4.35 on the 400's and felt really good. The fast 50's I held 30's. the 200IM's I went 2.55, 2.48, and then I held 28-30's on the fast 50 swims. Overall I felt good today.
    Categories
    Swim Workouts
  18. Week 46 - Monday

    by , August 12th, 2013 at 10:35 AM (After a long rest)
    This week I am swimming with DAM so had to get up 30 minutes earlier than normal and suspect I will be really tired by the end of the week. I swam at SMU which is a 50m outdoor pool with aerators pumping water to try to cool the water(it was still warm, but much better than it could have been without them).

    Warm up
    300 swim
    200 kick
    100 drill
    100 easy
    12x50 swum kick, drill, swim, IM order on 1 min

    Main sets
    6x150 pull on 2.10
    6x100 swum as 2x(2x100 free on 1.25, 1x100 IM on 2min)
    500 swum 100 free, 100 back, 100 free, 100 breast, 100 free
    12x50 swum kick, drill, swim, IM order on 1 min
    10x100 pull on 1.30
    6x100 swum as 2x(2x100 free on 1.25, 1x100 IM on 2min)

    Warm down
    200 easy

    Total 5700 LCM

    Overall a good workout, but I was tired. I guess going back to LCM had an effect and also more distance than I have been doing recently. Oh and of course the 4am wake up call. I suspect by Wednesday I will be very tired.
    Categories
    Swim Workouts
  19. Week 45 - Saturday

    by , August 10th, 2013 at 10:23 AM (After a long rest)
    I woke feeling good this morning. I am seeing light at the end of the tunnel with my wife's car. We played the game with the dealers and by getting three dealers, two from the same manufacturer and one with a comparable vehicle but different manufacturer and we got the price we were after. I hate the car industries sales methodology but it is what it is. I think I can get more off the vehicle but my wife snapped last night and I have been banned from haggling any more.

    Todays workout was fun.

    Warmup
    500 free with snorkel holding 1.20 pace
    400 free with snorkel holding 1.20 pace
    300 free with snorkel holding 1.20 pace
    200 free on 1.20 pace
    100 free on 1.20 pace
    10x50 on 40

    Main set
    15x50 with bungee cords tied to block on 1 min. I started with a bungee that looked like it was 5 feet long with no give but never made it to the other end and switched out for a normal bungee
    100 easy
    5x100 on 1.30 with fins best average

    Warm down
    200 easy breathing 3,5

    Total 3500scy

    The bungee cord work was good fun, but I could not believe the first cord that I was given. I don't know who would have been able to get to the end with it. My coach claims some of the senior boys can do it. I guess I need to get in the weight room again and work my kick and pull. After seeing the men's 800m at Nationals I realize how much hard work I have ahead of me over the next year. The 5x100s with fins were good fun and I built these by 25 and went 51,53,52,53,52.

    Next week I am swimming with DAM at SMU so should get some good yardage in. The following week I am in DC so will see if I can swim with Alexandria Masters who I have swum with previously and really enjoy swimming with.
    Categories
    Swim Workouts
  20. Week 45 - Friday

    by , August 9th, 2013 at 08:01 PM (After a long rest)
    My wife is looking for a replacement for her 2003 SUV and we met a couple who showed interest via Craigslist. We met north of where I work at an Ikea and they were late arriving and after driving it they tried bartering on price. We could never agree on a price(my price), so we walked away. The crappy part was I was wound up and late to bed and when the alarm went off this morning I was tired. I had my usual malaise in the warmup but felt better when I got through the warmup. Today was mix of distances and intensities.

    Warmup
    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x500 pull with paddles on 5.30
    100 easy
    8x50 sharing drill on 1min
    2x(4x25 kick on 30, 4x50 on 35)
    100 easy
    4x100 breathing 3,5 by 25 on 1.15
    2x200 on 5min from the block

    Warm down
    200 easy

    total 4200scy

    The 500s were painful but I held 5.10s on all 3 of these. The kick and 50 set I went 17s on the kicks and 29-30 on the 50s, the 4x100 I swam easy getting about 10 seconds rest. The quick 200s I really worked the 3rd 50 and went 1.57 and 1.58, which I was really happy with. Both these times were quicker than I went at a meet in January.
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    Swim Workouts