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SCY

Warm up (1150)
200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
4 x 50/1:00 build + desc
- did free went 40->35
8 x 12.5/30 AFAP
- 1-4 free, 5-6 back, 7-8 fly
50 easy

Set #1 (500)
4 x 100/1:45-1:40-1:35-1:30
- went 1:22-1:21-1:19-1:18
100 smooth

Set #2: Broken 100's
10 x 100's/3:00 - NS # 1 - 5 listed below:
#1 = 75 - 10sr - 25 - 1:22 -10 = 1:12
100 easy
#2 = 50 - 10sr - 50 - 1:20 - 10 = 1:10
100 easy
#3 = 50 - 10sr - 25 - 5sr - 25 - 1:24 - 15 = 1:09
100 easy
#4 = 25 - 10sr - 25 - 5sr - 25 -5sr - 25 - 1:28 - 20 = 1:08
100 easy
#5 = 100 AFAP off blocks - 1:09
100 easy

Warm down:
4 x 75/20sr (25 kick - 25 drill - 25 swim)
- did these IM order

Total: 2950 yards

Had a good swim today.


SCY
Warm up (800)
200 swim free & back
200 kick - 100 flutter with board & snorkel/100 flutter kick on back
200 drill/swim - 1-arm and fist drill, free and back
200 scull/pull by 25's

Swim Set #1 with Fins (400)
6 x 100/1:40
Odds: 25 smooth - 50 fast - 25 smoorh
Evens: 25 fast - 50 smooth - 25 fast
- 1-2 free, 3-4 back

Swim Set #2 (1200)
12 x 100 back done as:
3/1:50
3/1:45
3/1:40
3/1:35
- all were between 1:28 and 1:31

Was supposed to do kick set but had some major hamstring cramps when I pushed off the wall on 1st turn so I stopped and did long cool down swim.

Warm down
400 easy free

Total: 2800 yards

SCY

Warm up: (1000)
400 choice - 200 back/200 free
4 x (50 drill + 50 kick)/20sr
- back & free, 1 arm and fist swim for drill
4 x 50 burst + cruise/1:00 - all free

Main Set: (1500)

- this set all back
1 x 50 AFAP/1:00 - went 36
2 x 50 easy kick/1:30
2 x 50 DPS swim/1:30 - @ 15 SPL
1 - 2 min rest

- all back on this set
2 x 50 fast kick w/fins (under 15y) @ 95%/1:30 - 35 on both
2 x 50 easy kick/1:30
2 x 50 DPS swim/1:30- @ 15 SPL

- all free on this
3 x 50/2:00
1 = 80 - 85% - went 37
2 = 90% - went 33
3 = 95% - went 30

2 x 50 easy kick/1:30
2 x 50 DPS Swim/1:30 - free @ 13-14 SPL
1 - 2 min rest

4 x 50 w/fins @ 2:00
#1 = AFAP kick 15y UW
- did dolphin on belly to 15, then on back to wall each way, went 36
#3 = AFAP swim
- did fly, went 31
#2 & #4 = easy free
2 x 50 easy kick/1:30
2 x 50 DPS swim/1:30 - free @ 13-14 SPL

4 x 50 pull/1:00 free w/ buoy only ave 44 and 15 SPL

Warm down
200 easy free & back

Total: 2700 yards

I'm loving that the weather hasn't closed our outdoor pool yet. Had another great swim in the sunshine at noon today. And pool temps are cooler because of the cold nights (26° last night) which is even better.

SCM
Warm up: (1100)
200 swim --> 200 IM Drill --> 200 IM Kick
4 x 75/1:30 Freestyle build up (25 Catch up - 50 DPS)
8 x 25/30 Free, Strong effort

Main Set - Free or Back (1000)
- did this set all free
1 x 150/2:35 smooth - went 2:20
2 x 100/1:40 strong builds - went 1:30, 1:32
4 x 50/1:00 Fast Pace - went 44-42-42-41

2 x 100/1:40 smooth - went 1:34, 1:35
3 x 50/1:00 strong builds - went 43-42-40
4 x 25/40 FAST - went 18±

Kicks:
8 x 75/1:30 with fins; 25 shooter/25 streamline/25 easy swim w/FAST over kick
- 1-4 free, 5-8 back, times were around 1:10

Warm down
100 easy free & back

Total: 2800 meters

SCY

Warm up (1100)
300 choice - 150 free/150 back
3 x 100/1:40 build - all free
300 (25 kick - 25 scull - 25 fists - 25 one arm - 25 catch up - 25 swim dps) - 150 free/150 back
4 x 50/1:15 (15 fast - 20 easy - 15 fast) - all free


Main Set (1100)
7 x 100 Free are smooth/1:40, Back Very Strong/2:00
Free (1:30) - Back (1:23) - Free (1:28) - Back (1:24) - Free (1:26) - Back (1:22) - Free (1:28)


8 x 50 Choice/1:30 FAST Pace
- #1 & 4 fly - 37, 39; #2, 5, 7 back - 39, 39, 37; #3, 6, 8 free - 35, 35, 34

Pull (400)
400 continuous moderate effort
- w/buoy and catch paddles, no time

Kick (400)
4 x 100/2:30 1 & 4 timed
- #1-2 with board & snorkel, 2:05, 2:00; #3-4 on back in streamline, 2:05, 1:56

Warm down
100 easy free

Total: 3100 yards

SCY

Warm up (1600)
200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
3 x 100/1:50 build each and desc
-- free 1:20->1:16
4 x 50/1:00 25 easy free/25 strong stroke
-- did fly & back for strong stroke
100 drill choice
8 x 25/40 12.5 fast - 12.5 easy, 12.5 easy - 12.5 fast, 25 easy, 25 fast
-- 1-4 free, 5-8 back

Main Set
1 x 100/1:40 smooth - free, went 1:25
2 x 25/45 build to sprint - free, 16±
4 x 12.5/30 AFAP - free
50 easy free

1 x 100/1:45 build - free went 1:20
2 x 25/1:10 sprint off blocks - fly, 16±
1 x 50/1:00 easy
4 x 12.5/30 AFAP - fly
50 easy

1 x 100/50 strong build- back, went 1:27
2 x 25/1:20 sprint off blocks - back, 18±
4 x 12.5/30 AFAP - back
50 easy

1 x 50 AFAP off blocks - free, 29±
50 easy

Warm down
200 easy free & back

Total: 2700 yards

SCM

Warm up (1200)
500 choice --any stroke, drill, equipment
-- did 150 free/150 back/200 kick with board & snorkel
4 x 125/2:15 smooth, build each - 100 free/25 stroke
-- did fly-back-breast-back for stroke
4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

Kick Set (600)
8 x 75 strong builds/1:45
--Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
--Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
-- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

Main Set: (700)
4 x 100 Pull/2:00 build each & dps
--#1-2 free at 1:30±, #3-4 back at 1:43±
4 x 50 Swim/55 strong efforts & dps
-- all free, 42-43 w/18-19 SPL
4 x 25/1:00 very strong effort with breath control
-- all free, 17-18 and breathing every 4-6 strokes

Warm down
100 easy free & back

Total: 2600 meters

SCM

Warm up: (1000)
300 choice - free & back
10 x 50 free:
- 1/1:00 smooth, 2/55 strong
- 1/1:00 smooth, 2/50 strong
- 1/1:00 smooth, 2/45 strong
- 1/1:00 smooth
2 x 100 Back
- (25 fist/25 scull/25 drill/25 dps)

Main Set #1 Back (600)
3 x 200/4:30 - With fins
100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27)
100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30)
200 (NS) - went 3:10

Main Set #2 Fly/Free (500)
10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set

Kick Set (400)
400 IM

Warm down (200)
4 x 50/1:10 smooth

Total: 2700 meters

Because the weather has been so nice, the pool manager has postponed the closing of the outdoor pool.
Even though we could use some precip. I hope it continues to stay warm for another month or so. I hate swimming indoors!

SCM

Warm up (1100)
300 smooth swim - free & back
300 IM - Alternate 25 kick/25 drill/25 swim
4 x 75/1:30 - desc.
4 x 50/1:10 - 15 - 20 - 15 ( Fast break outs and fast finishes)


Main Set: (1500)
15 x 100's (no extra rest between rounds of 3)
3/2:25 - (75 kick - 25 smooth swim) - went 2:10
3/2:15 - (50 kick - 50 swim) - went 2:00
3/2:05 - (25 kick - 75 swim) - went 1:50
3/1:50 - swim - went 1:35
3/1:45 - swim - went 1:37


Warm down
100 easy free & back

Total: 2700 meters

I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.

Here's what I did last night:

Friday, 9/28/12
SCM

Warm up (700)
200 swim - 200 kick - 200 pull - 100 scull

Main Set: Free (1600)
1 x 400/30sr NS - went 6:25 (3:15-3:10)
2 x 200/3:30 build each - went 3:12, 3:10
4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
8 x 50/55 ds 4 - all were around :45

Kick: On back no board
4 x 100/10sr (50 easy - 50 build)
- did these on 2:30 with times 2:15-2:20

Warm down
100 easy back & free

Total: 2800 meters

---------------------------------
Saturday, 9/29/12
SCY

Warmup
300 swim - 150 free/150 back
200 kick - flutter w/board & snorkel
4 x 50 pull/1:00 build -all free
4 x 50/1:00 IM order drills
8 x 25/30 burst + cruise IM order

Main Set - all backstroke
3 x 200/3:30 build each - 3:15-3:10-3:05
3 x 100/1:45 ds to strong - 1:32-1:33-1:30
4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
4 x 25/45 fast - ±18
8 x 12.5/30 fast

Pull/Swim/Scull
12 x 50/1:10
Alternate 50 scull - 50 swim - all free

100 IM easy warm down


Total: 3200 yards

SCY, Solo

Did this workout a year ago.

Warm up (700)
300 free
400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim

Swim Sets
4 x 100 Free/1:40 build each
- times were 1:20± on these

10 x 50/1:00 Every 3rd FAST
- did this set all back, fast ones 37±, the rest were around 45

8 x 50/1:15 - 12.5 smooth then accelerate into the Wall, Tight, Fast Turn, tight streamline with fast, narrow SDK and explosive breakout and burst to mid pool, then smooth to finish.
- did 1-4 free, 5-6 fly, 7-8 back.

4 x 50/1:00 Pace
- free, at 38±

1 x 400 IM Kick

1 x 400 pull, free w/buoy and snorkel


Total: 3000 yards

SCM, Solo

Recovery day today. Am pretty sore since I resumed strenght training after a 2 month lay off.
Took this from Leslie's HIT week 36.

200 swim
200 IM drill
100 kick
4 x 25 scull
8 x 25 shooters w/fins @ :45

Main Sets:
4 x 50 free drill @ :30 RI
4 x 25 human drill @ :20 RI
4 x 25 free DPS @ :20 RI
4 x 25 1 breath free @ :30 RI
50 EZ

4 x 25 breast drill @ :30 RI
4 x 25 breast DPS @ :20 RI
4 x 25 breast kick @ :30 RI
1 x 100 IM kick
50 EZ

4 x 50 back drill @ 30 RI
4 x 25 back DPS @ :20 RI
4 x 25 back swim strong @ :45

100 EZ

Total: 2300 meters

SCM, Solo

Warmup
15 min choice (800)
- did 200 swim free & back
- 200 kick with board & snorkel
- 200 pull free & back w/buoy only
- 4 x 50/1:00 build

Set #1: (300)
8 x 25/:45 burst + cruise
- 4 free swim, 4 dolphin kick underwater
100 easy

Set #2: Main Set
2 x through:
- round 1 back, round 2 free:

25 AFAP + 25 EZ @ 1:10
50 @ 100 pace/1:30
- back = 42, free = 37
100 @ 200 pace
- back = 1:32, free = 1:22
200 EZ/5:00

workout called for 3-4 rounds but I stopped after 2 rounds because I was tired, sore and not very motivated.

Warmdown
100 easy

Total: 2000 meters

SCM, Solo

Warm up (800)
300 swim - 100 free/100 back/100 free
200 kick - 100 free/100 back
4 x 50/1:00 25 drill - 25 swim with overkick
4 x 25/30 strong

Main Set (1400)
1 x 200/3:30 smooth
- went 3:05
2 x 100/2:00 Very Strong Effort (85 - 90%)
- went 1:23 on both
1 x 200/3:30 smooth
- went 3:07
4 x 50/1:30 Faster (90 - 95%)
- went :40 on first, :38 on the rest
1 x 200/3:30 smooth
- went 3:15
8 x 25/1:00 AFAP (95 - 100%)
- went :18 on 1-4, :17 on 5-85
1 x 200 smooth - went 3:20

Kick set (500)
10 x 50/1:15 all very strong
- did flutter on belly with board & snorkel on 1-5, ave 1:05, 6-10 on back, ave 1:08

Warm down
200 easy

Total: 2900 meters

SCM, Solo

Warm up (900)
100 choice swim free
100 IM kick
100 back
100 scull
100 kick
100 drill
100 free

4 x 50/1:00 ds
- swam back

Set #1 (500)
10 x 50 as:
- 2/1:00 - smooth 1/55 - strong
- 2/1:00 - smooth 1/50 - strong
- 2/1:00 - smooth 1/45 - strong
- 50 easy
- Swam free on these, smooth ones around 45, strong ones around 40

Set # 2 (950)
3 x 200 Free + 50 easy/6:00
100 - 10 - 50 - 5 - 50 NS - went 2:50 (1:26-1:24)
100 - 10 - 100 NS - went 2:50 (1:26-42-42)
200 NS - Strong as possible - went 2:53

2 x 100 Free/20sr (25 front scull - 25 fist - 25 front - 25 catch up)

Set #3: Kick
300 IM kick

50 easy

Total: 2700 meters

SCY, Solo

Warm up
500 choice
- swam as 100 free/100 back/75 free/75 back...
4 x 50/1:10 strong builds - all free @ ±37
4 x 25/45 burst + cruise - went fly-free-back-free
4 x 12.5/30 FAST - all free
50 easy

Set #1
10 x 50/2:00 Fast break outs - strong swim - fast finishes
- swam these as #1 & 5 fly, 36±; #3, 7, & 9 back, 37±, and evens free, 33±

Set #2 - Main Set
2 x the following: - 1st time back, 2nd time free
Kick 2 x 100 dolphin with fins (1st 10 under water off walls)/2:30
Pull 4 x 50/1:00 - back 45±, free 40±
Swim 4 x 50/1:00 build - back 42±, free 38±
Swim FAST 4 x 25/1:00
- did back 1st time but was starting to cramp on 2nd round so skipped the 4 x 25s and did cool down
100 easy

200 easy to cool down

Total: 3000 yards

Swam during my lunch hour so I could swim in outdoor pool and get some sunshine. Was a beautiful day!

SCM, Solo

Warm up
300 choice of stroke, drill, kick, equipment
- swam 100 free/100 back/100 free
3 x 100 build/1:45
- free, all at 1:30±
6 x 25/45 burst + cruise
- 2x fly-back-free,
50 ez

Main Set
3 x 250/5:00 with fins and snorkel
(50 swim-50 fists-50 swim-50 catch up-50 swim)
- free, times were around 3:50 on all
3 x 200 Back/4:00 strong builds
- went 3:34-3:24-3:22 I felt really good on these, smooth and strong.
3 x 100 choice/3:00 fast efforts
- did free at 1:24-1:22-1:21
3 x 50 back/2:00, strong
- went 43-42-44

Warm down
- did 100 easy free & back

Total: 2700 meters

SCY, Solo

Recovery Day

400 swim - swam 200 free/200 back
300 pull - all free w/paddles, buoy & snorkel
200 kick - flutter w/board & snorkel
100 swim - IM
400 pull - back w/buoy and catch paddles
300 kick - 150 flutter w/board & snorkel/150 flutter on back
200 swim - back
100 pull - free w/buoy only
400 kick - 200 flutter w/board & snorkel/200 flutter on back
300 swim - back
200 pull - free with paddles & buoy
100 kick - kick on back

6 x 25 shooters/1:00
50 easy free

Total: 3200 yards

SCY, Solo

Warm up (900)
200 swim free
3 x (25 fist - 25 scull - 25 1-arm - 25 dps)
- all free
Kick 200 IM
3 x 50/1:00 back, build + dc
50 easy free

Mini Sprint Set (450)
3x through the following:
2 x 25/30 strong
4 x 12.5/30 FAST
50 easy free
- did #1 fly, #2 back #3 free, no times

Main Set (700)
Swim following 3 x's:
- did #1 fly, #2 back, #3 free
1 x 50/1:00 fast
- fly = 37, back = 38, free = 34
2 x 25/1:00 fast
- fly = 17, back = 18, free = 15 (times are for 2nd one only)
4 x 12.5/1:00 fast
1:00 break (swim easy 50 during rest)

100 easy

Kick: (400)
400 continuous
- did 200 free w/board & snorkel, 200 on back

100 easy free

Total: 2550 yards

Solo, SCM
Swam after work so I could take advantage of the extra time available for lap swim and swim outside.

Warm up (800)
400 swim
- did 200 free/200 back

4 x 50/10sr, 25 drill/25 swim dps & build
- did this set IM order
8 x 25/40 strong efforts
- did these IM order x 2

Main Set: Free or Back (1200)
Swim following 2 x's through: 1st time free, 2nd time back
1 x 150/2:30 (2:45 for back) smooth
- went 2:12 free, 2:30 back
2 x 100/1:45 (2:00 for back) strong builds
- went free: 1:30, 1:28; back: 1:40, 1:39
3 x 50/1:15 fast pace
- free: 43-42-40, back: 49-47-46
4 x 25/45 afap
- around 17 for free, 22 for back

Kick Set: (600)
8 x 75/1:30 with fins 25 under - 50 streamline on surface

Pull: (400)
8 x 50/1:00 smooth with perfect technique
- with buoy and snorkel, no paddles, ave 40

Warm down
100 easy free and back

Total: 3100 meters