The Labours of SwimStud

Should I have shaved?
At least I can blame the hair for some truly bad swims.

The 200 BR was probably the best of the meet. I was 1.5 sec slower than last year...could this be the net result of body hair? Who knows for sure but I'll go with yes, although my splits suggest I took a nap on the 3rd 50. I normally get at least 1 good swim...but I didn't even get close to last year...on anything. Everything was 2 seconds off...I'm chalking it up to a confluence of small details...at least I had good time with my friends and I was a true Stud and swam all 5 relays including the 800 at the end to take one for the team...

...eyes down for Greensboro...

Warm Up
600 FR/ BK by 50
5 x 100 K 3:00
100 EZ

Main
4 x 100 FR P/50 Swim 2:25
12 x 25 FR FR sprint from block 1:00
4 x 50 P/100 Swim 2:25
10 x 50 FR :45

Cool
500 Fink Kick no board, FR/FL by 50s
300 EZ

Warm Up
600 FR/BK by 100
20 x 25 K :45 every 4th fast
100 EZ

Free
4 x 150 FR Stick, Fulcrum, Swim
5 x 100 FR 1:40
1st 25 fast
4th 25 fast
1st 25 fast
4th 25 fast
1st & 4th 25 fast.
100 EZ

Breast
2 x 50 BR Kick 1:15
2 x 50 BR Pull 1:15
2 x 50 2K 1P 1:15
5 x 100 BR 2:00
1st 25 fast
4th 25 fast
1st 25 fast
4th 25 fast
1st & 4th 25 fast.

Cool
500 Fin Kick no board FR/FL by 50.
200 EZ

600 FR/BK by 50
10 x 50 K 1:30
100 EZ
4 x 150 Stick, Fulcrum, Swim
4 x 50 FR 3:00 from push best was about :32...sharing lane.
100 EZ

5 times through
100 IM
100 FR
both on 150

1x 200 IM

500 Fin kick no board

200 EZ

Well had an appointment at 9 so picked my "fast yardage" workout.

Warm
300 Swim
20 x 25 K :30 with fins every 4th hard.

Main
Pyramid or whatever it's called
100-500-100 1:40 base wearing snorkel.

Cool
500 Fin Kick on back FR/FLY by 50
200 EZ

Warm Up
600 FR/BK by 50
5 x 100 K 3:30

Main
2 x 50 BR K
2 x 50 BR Hip Thrust Drill
2 x 50 BR Pull
2 x 50 BR 2K 1P
2 x 50 BR
Then 4 times through:
50 FLY K
50 FR
50 FLY
50 FR
Then 4 times through:
100 IM 1:50
100 FR 1:50

Cool
500 Fin Kick FR/FL by 50 on back no board
200 EZ

Warm Up
600 FR
10 x 50K 1:30 Alt FR/BR
100 EZ

Main
4 x 150 FR as Stick Catch-up, fist, Swim 2:15
Love this set-- do it nice and easy for feel and feedback, which I really feel the connection with the water and my rotation on the swim after the two drills.

15 x 100 FR as follows by 25 3 times through set 1:45.
F, M, M, M
M, F, M, M
M, M, F, M
M, M, M, F
F, F, F, F

Cool
500 Fin Kick FR/BK by 50
200 EZ

Logging trees in the backyard and general post storm clean up took it's toll

Warm Up
600 FR/BK by 100
10 x 50 K (used fins for time saving)
100 EZ

Main
5 x 50 Drill/50 Swim
5 x 100 FR fast 3:00 first two circa 1:10/ last 3 circa 1:14 ~ bleh!
100 EZ
8 x 50 from mid pool 2 turns 1:00
100 EZ
8 x 50 FR Fast/50 V EZ 3:00 nothing < :34

Cool
500 Fin Kick FR/FL by 50
300 EZ

Can't really sprint on those intervals and I was beaten up from the yard work. That said, it was good from a pain tolerance/reminder POV~especially as I haven't really swam that hard in a while...

Warm Up
600 FR/BK by 50
5 x 100 K 3:00
100 EZ

Main
4 x 50 BR Kick 1:15
4 x 50 BR Drill 1:15
4 x 100 Pull 2:30
1 x 200 Pull no interval...
100 EZ FR
6 x 200 BR 4:30 Work walls hard and easy between.

Kick
500 Fin Kick Fr/FL by 50

Cool
200 EZ

Warm up
600 FR
10 x 50 K 1:30
100 EZ

Main
4 x 150 Drill, Drill, Swim by 50 (Stick and Fulcrum)
10 x 100 FR 1:35 1&2 1:25ish rest 1:30
4 x 100 FR 2:00 overkick

Cool
500 Fin Kick FR/FL by 50
300 EZ

Warm Up
600 FR
20 x 25:45 each 4th sprint
100 EZ

Main
2 x 600 IM K,DR, Swim by 50 15:00

8 x 100 1:50 odds IM, evens FR EZ

Cool
500 Fin Kick FR/FLY by 50
6 x 50 FR EZ

Warm Up
600 FR/BK by 50
5 x 100 K 3:00
100 EZ

Main
4 times through
100 Stick Catch up
100 Fulcrums
100 Free Fast
all on 5:00/5:30 on one of them

4 times through
50 Back Skate
50 Back 3 and glide
100 Back
all on 5:00

Cool
500 Fin Kick FR/FLY by 50
6 x 50 EZ

Ran a hilly 10K Saturday an evenly split :47.10 (23:28). Oddly felt like I couldn't do anything on Monday but decided to do a recovery set 6 times through. Went FR/BK/BR/FL (1 arm fly mostly) and tacked on an easy 400 to get to 4000.

200K
200P
200S

One of those "Ugh I don't wanna do this..." mornings today. However I dragged myself to the pool and as often happens I had a great workout.

Warm Up
600 FR/BK by 100
10 x 50 K 1:30
100 EZ

Drills
4 times trough
150 3:15 50/Stickcatch-up/50 Fulcrum/50 3 and glide
Main
6 x 200 FR 3:20
as :
200 Mod
150 Mod/50 Fast
100 Mod/100 Fast
50 Mod/150 Fast
200 Fast
200 EZ
These Freestyles felt really smooth after those drills and the speed came easy.

Demi-Sprint Set
4 x 50 FR 2:00 3 with drag shorts :34-35 1 without :32ish
I was fairly happy with these at he end of the workout did them all 1 breath except #2

Fin Kick
500 FR/FL by 50

Cool
300 EZ

I browsed the blogs and looked at Tim's workout. It seemed a good one so I basically did that today. I also celebrate 21years with my wife today...I'm not sure how hard she is "celebrating" haha

Warm Up
600 FR

Main
Twice through. FR then BR
4 x 50 :45 /1:00
4 x 50 K 1:30/ 1:15
4 x 25 DR :45 / Scull :45

4 x 300 Pull 4:30 with snorkel and fins to float feet
4 x 200 IM 4:00 Drill/Swim by 25

Kick
300 Fin Kick FR/FL by 50

Cool
300 EZ

Well after the 5K run yesterday I woke with tired legs so I wasn't surprised that my workout was not fantastic...that said I ground it out as best I could. I have another 5 or 10k this weekend so I'll be light on running this week. I lifted today but reduced my leg workout to just squats with dumbells.

Warm Up
600 FR
10 x 50 Kick 1:30 alternated FR and BR to give legs a break.
100 EZ

Main 1
10 x 100 FR 1:30 Why I opted for this today I don't know but the last 4 got hard and I think I was 4 secs late on 7...but I hung in there to not give up any more time over the rest.

Main 2
4 x 250 200 FR 3:30 50 IMO 1:00 the 50 was supposed to be fast

Kick
500 Fin Kick FR/FL by 50

Cool
300 EZ

Ran a 5 K to support a community project this morning. I went round in 21:28 for 4th overall.
1st was 18:xx
2nd was 21:04
3rd was 21:24
me was 21:28.

The 1st place guy was my age but a serious runner. 2nd was a Highschooler, 3rd was a 26 year old...I feel fairly happy with myself. Admittedly this wasn't a huge field but there was enough of us. Great to see a lot of folks there but my heroes were the 70something year old man, another pretty heavy guy that got round in about 40 mins and the dad who pushed his 3 kids around the not flat course in a tri-cart thingy in about 38 minutes...


...of course I had a muslce milk at the end.

I got to the pool a little late and had to do more fin kicking to speed things up a bit. I had a lot of equipment sets today and I used every piece of kit in the bag for fun.

Warm Up
600 FR/BK by 50
5 x 100 Fin kick 1:45
100 EZ

Main-Fly
4 x 50 K with snorkel
4 x 50 1 arm fly with snorkel
4 x 50 fly with snorkel
2 x 50 fly no gear

Main-Free
4 x 150 3:15 as 50 Stick, 50 fulcrums, 50 swim
4 x 150 2:00 fins, paddles and freestyle snorkel got in 1:55ish on these.

Kick
500 Fin Kick FR/FL by 50

Cool
300 EZ

1. Don't fret...nobody stole my Flag or Stud briefs!

the thievery was done by myself as I prowled the forums looking for workouts...can you spot any copyright infringements below?

Warm Up
600 FR
10 x 50 Fin Kick hard 1:00
100 EZ FR

Main-1
8 x 75 FR 1:30 1-3 50 EZ/25 FAST, 4-6 25 FAST/50 EZ, 7 All EZ, 8 FAST>
Main-2
4 times through
5 x 50 FR
1 x 100 EZ -- no gear
Round 1 FR w/Paddles :50 (held 40's)
Round 2 FR w/Fins :45 (held 35's)
Round 3 FR w/Fins & Paddles :45 (held 35's)
Round 4 FR Purist Style-No Gear :50 (held 40's)

Kick
500 w/Fins FR/FL by 50

Cool
300 EZ FR

A bit empty at the pool today...I wasn't unhappy about this.

Warm Up
600 FR/BK by 100's
10 x 50 K 1:30
10 x plyo jump n push offs :30
100 EZ FR

Main
4 x 50 BR K 1:10
4 x 50 BR P 1:00
4 x 50 FL K BR P 1:00
4 x 50 2 K 1 P 1:00
4 x 50 BR 1:00
5 x 200 BR 4:30 work Turns, Walls and pullouts.

Kick
500 Fin Kick FR/FL by 50

Cool
300 EZ FR