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  1. What A Slacker

    by , November 15th, 2013 at 05:03 PM (Adventures in Swimming)
    It's been 2 years since I posted.

    Been a good 2 years. 1 New grandson, My Son Got hitched and has my third grandkid on the way.

    Now the really good part.....
    We are sponsoring 2 meets this spring. We are hosting the 1st Annual Arnold Swimming Championship !!!!

    And the 2nd Annual Swim Against Huntington's Disease !!

    All this is made possible through Norm's hard work!!!
    Masters Swimming is Awesome!!!
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  2. Finally I Post Again!!

    by , October 12th, 2011 at 03:14 PM (Adventures in Swimming)
    Well I just noticed the last time i posted was June 13th.
    It has taken this long for my hand to quit bothering me since I caught it on the lane line.

    It hurt when I moused for a while, it hurt when I played bass (I do this more than I swim)

    I'm swimming great, I've lost 10lbs and my BP is down a little (Not enough though).

    Here is last friday's workout.


    Warm Up:

    300 SWIM
    (300)
    SET 1
    8 X 75 1-4 Kick/Drill/Swim by 25 :10 R
    5-8 IM no Fly :10 R
    (600/900)

    SET 2
    4 X 50 BACKSTROKE :15 R
    4 X 100 BUILD BY 25 TO MODERATE / :20 R
    NO EXTRA REST ~ KEEP IT GOING
    3 X 50 BREAST :15 R
    3 X 100 DESC TO HARD / :20 R
    REST 1 MIN AFTER #3
    2 X 50 MODERATE FREE :15 R
    2 X 100 2 OF YOUR MODERATE FREE'S TOGETHER :20 R

    1 X 50 EZ :60 R
    1 X 100 GO FOR IT!!!
    (1500/2400)

    1 X 300 50 KICK WORK UW / 50 SWIM
    300/2700
    10 X 50 1-3 :40
    4-6 :45
    7-10 :50
    (500/3200)

    Go Swim!!
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  3. One of Those Days

    by , June 13th, 2011 at 11:23 AM (Adventures in Swimming)
    Argh!!!

    It started with my right goggle leaking.
    I tightened the strap. No help. I dealt with it for a little while.
    During which I caught my finger on the lane line
    on a push off of the wall on a backstroke turn.

    So to the locker room to get another pair of goggles.
    I grabbed 2 pairs. A speedo socket rocket someone gave me.
    And a pair of clear Swedish No gasket ones.

    Well the speedo's were dark but didn't leak.
    I used them for 10 min's or so. Still couldn't
    seem to get moving. So I switched to the clear
    Swedish. It was amazing. I instantly felt like swimming.
    So the last 15 min's of practice felt good.

    So from now on clear goggles inside!!! Save the
    dark ones for outside swim's.
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  4. Doc can't get Right Med's

    by , May 27th, 2011 at 10:31 PM (Adventures in Swimming)
    1st BP med made me feel like I just ate a bunch of speed.
    I thought this was to lower my BP.
    2nd Med not as bad but still felt jittery.
    BP was higher than when I was taking nothing.
    3rd Med haven't tried yet. I going wait a few days till I start it.

    Coached the Sharks Today, Swam the workout after work.
    Take a Master's Minute between sets.

    500 4 x (75 Swim/50 Kick)

    400 8 x 50 on Descending Intervals
    2 on :55, 2 on :50 etc

    300 Pull: Breath 2-2-3-2-2-3 etc
    Saw this on Gary Hall Sr's site
    I drown when I breath to my right side. Guess I should work on that.

    200 Negative Split (try to drop :05)

    100 HARD

    50 EZ
    50 EZ

    100 IM Drill

    200 Negative Split

    300 Kick/Swim by 50

    400 8 x 50 Ascend Interval but hold speed
    Start where 1st 400 ended
    2 on :40, 2 on :45 etc..
    Really work the last 2

    500 Choice (I did a mix of Swim/Drill/Kick Sculling)

    3100 Yds
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  5. Argh!!! I have High Blood Pressure.

    by , May 11th, 2011 at 09:17 PM (Adventures in Swimming)
    Doctor put me on meds for High BP.
    Today I start my diet. I'm loosing at least 20lbs,
    and going to start eating as healthy as possible.
    My pulse was 56, but BP was 138/90 OUCH!!!

    I sure hope I can beat this without the pills. I
    hate taking pills!!!

    So here is what I swam after the bad news.

    Warm Up:
    S-300 K-200 P-200

    Set I:
    PULL 6 X 125 :20 Rest
    1ST 75- WORH HIGH ELBOW RECOVERY AN A CLEAN HAND ENTRY
    LAST 50- WORK ON CONTINUOUS STROKE W/HARD KICK

    Set II:
    SWIM 20 X 25 on :30
    ALTERNATE 3 EZ; 1 MODERATE ; 1 FAST

    Set III:
    KICK 3 X 150 (100 EZ/ 50 FAST) :30 Rest

    Set IV:
    SWIM 2 X (3 X 50 ON :45, 4 X 25: ON :30 EZ-MOD-FAST-EZ)
    100 EZ TOTAL 3,000
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  6. To busy to Blog

    by , May 6th, 2011 at 06:40 PM (Adventures in Swimming)
    Been swimming at least 4 days a week.
    I'm up to 132 Miles so far this year.
    I've been sick the past week.
    A former team mate of mine won the Tampa Bay Marathon Swim a couple of weeks ago.
    24 Miles!!!!!!!
    8 Hours 59 Min.
    That is just pure crazy!!!

    Here is what I swam today.

    Set One 2x400 – 30 sec. rest
    • (1) - 400 warm up Choice
    • (2) – 400 free, pace


    Set Two 4x200 – 30 sec. rest
    • (1) – 200 recovery
    • (2) – 200 one lap bow&arrow drill, one lap free, perfect stroke.
    • (3) - 200 free, pace
    • (4) – 200 free, all out

    Set Three 8x100 (lung busters)– 10 dolphin kicks off each wall, just survive the rest of the lap – 20 sec. rest
    • (1-2) – (easy)
    • (3-4) – (keep focused)
    • (5-6) - (strong core)
    • (7-8) – (quick core)

    Set Four 12x50
    • (1-6) – 50 fly,back,breast (fast), 50 recovery after each. 2:00 on each 100
    • (7-12) – 50 fly,back,breast (all out), 50 recovery after each. 2:15 on each 100

    200 warm down 3200yds.
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  7. Boy, Have I been Slacking!

    by , February 6th, 2011 at 07:51 AM (Adventures in Swimming)
    On posting to this here blog.
    I've been swim a bunch :-)

    I'm manage at least 5 swims a week the last 3 weeks.
    Been using the FLOG on my USMS and I'm up to
    44 Miles this year. That will explain why
    I'm swimming better than I have in years!
    A few time I've been stuck in the FAST lane
    and I've been able to get some rest providing the intervals aren't to fast.
    Like they were doing 100's on 1:10 the other day.
    That means a continuous swim for me if I'm working it.

    I've added more workouts to my Favorites

    It's easier than putting them all here.
    Some are in Excel some are Doc's.
    If you don't have Word or Excel you can download OpenOffice
    for free and it will read anything Microsoft Office will.

    I'm going to my 1st meet in over 2 years next weekend. It's at Miami University (Oxford, Ohio).
    This is the same place I did my 1st swim meet after my 23 year hiatus to swimming. That was in 2002. Can't Wait!!!!!

    I think I'll go swim right now. Pool opens in 10 min.

    Updated February 6th, 2011 at 09:57 AM by Bo Martin (I can't spell)

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  8. A easy way to count to 3000 yds

    by , January 23rd, 2011 at 08:47 AM (Adventures in Swimming)
    Coached the Sharks
    Swam this by myself before work (Worked at home today)

    Warm Up:
    1 x 200 SWIM
    2 X 175
    #1 KICK
    #2 DRILL DIFFERENT DRILL EVERY 25
    CATCH UP/FTD/LT ONLY/RT ONLY/ZIPPER/ARROW/FIST
    (550)

    Almost Everything :LIFO (Last In First Out) or :15r

    3 X 150 PULL EVEN MODERATE PACE (450/1000)

    4 X 125 FREE IM FREE/BK/FREE/BREAST/FREE
    (500/1500)

    5 X 100 :30R EACH 4 HARD / 1 HARDEST (This is the part to really go for it)
    (500/2000)

    6 X 75
    1-3 RECOVERY KICK/SWIM/DRILL BY 25
    4-6 25 EZ SWIM/25 SPRINT KICK/25 EZ SWIM
    (450/2450)

    7 X 50 TEMPO SET
    ODD’S 1---2---3---4 (or count slowly with each hand hit.)
    EVEN 1-2-3-4 (Speed up the Count)
    (350/2800)

    8 X 25

    ODD UW DOLPHIN KICK W/1 BREATH
    EVEN EZ SWIM
    GO RIGHT INTO EZ SWIM (200/3000)

    WARM DOWN

    Swam Saturday with the Sharks.

    I got 6 Workouts in this week. I've discovered how to feel good
    in the water. SWIM MORE!!!!
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  9. 2 Swims Today and New Snorkel

    by , January 20th, 2011 at 04:20 PM (Adventures in Swimming)
    Swam Wednesday with the Sharks. SCY
    Coach Chris on Deck

    Warm Up
    500 Swam as 100 Swim/25 Kick 4x

    Lets get started....

    8 x 100 on 1:35 (:20r)
    4 x 25 on :35 / 1 Breath

    6 x 100 on 1:30 (:15r)
    6 x 25 on :35 / 2 Breath

    4 x 100 on 1:25 (:10r)
    6 x 25 on :35 / 2 Breath

    2 x 100 on 1:20 (:05-10r)
    4 x 25 on :35 / 1 Breath

    Warm Down
    100 or more

    This was a good set.
    I held 1:15 or less for all 100's
    the last one of each set was 1:09/1:10/1:10
    and the last 2 I did 1:09/1:10 I was beat

    I swam by my self on tuesday and twice on thursday.

    I started keep my FLOG (Fitness log) on My USMS
    I've done about 43,500 yds so far this year.

    I worked on my tempo thursday afternoon.
    It's amazing how counting 1-2-3-4 repeat can
    really help me increase speed.
    It helps keep me from pausing in my stroke.

    My wife bought me a snorkel. Wow is that weird!
    I thought I was gonna drown a couple of times.
    But I'm keeping at it. The 3rd practice with it
    is getting easier. I just have to try and breath
    at the same time I normally do. NOT EASY!!!

    Keep Swimming!!!
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  10. Personal Best Day

    by , January 17th, 2011 at 06:11 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Chris on Deck

    Few min's dryland stretch
    150 @ 75%
    2 Min's stretch
    400 Swim

    Repeat the Following 4 x

    150 Free swam as 50 Long/50 Strong/50 Build :30r
    4 x 50 Breast HARD on :60
    No extra rest keep it going
    I swam back, My knees can't take breast.

    100 Ez

    12 x 50 Kick we did them on 1:10
    (I could have done these faster but the rest of the lane needed rest.)
    I descended these by 2's my goal was to drop 1 second each set of 2...
    Well I started on :50 and worked my way down from there.
    On # 11 I did a :45
    On # 12 I gave it everything I had left and I had my personal best of :40
    Now I need to break that .
    I wish I could wear fin's again. The last time I wore fin's
    I messed up my knee so that's not gonna happen again.

    Last set...
    100 ez :05 r(Just to get on a even cycle)
    100 HARD!!!!!! Get your time
    100 EZ Warm Down (Or more)
    100
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  11. Over Slept Saturday

    by , January 15th, 2011 at 05:00 PM (Adventures in Swimming)
    Practice was at 7am, I have the Keys!
    I set my alarm when I went to bed at 11.

    Well......

    I wake up at 7:30
    I haven't not just woke up at around 5am
    for a long time.

    Sometime during the week I changed my alarm
    settings to M-f and no weekend.

    Luckily Jim saw someone at the school, went and convinced him
    to let them in.

    I made it to the pool at 7:55 (20 min drive)
    We were able to use the pool late since the High School team was away at a swim meet.

    Here's what I swam

    6 x 75 IM Rotate fly/back/brst ~ back/breast/free etc.... :10r

    6 x 50 Kick on :60 Still Warming UP
    6 x 25 Choice on :30

    400 Build from Pace to HARD by 100
    4 x 100 on 1:25
    4 x 50 Kick (2 moderate, 1 EZ, 1 Sprint)
    4 x 25 IM order

    200 Warm Down
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  12. Monday's Swim

    by , January 11th, 2011 at 06:02 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Chris on Deck.

    Warm UP
    400 Swim
    4 x 50 Free Build

    Set 1
    6 x 100 on 1:30 (I held around 1:15)
    5 x 50 Free on :55

    400 Pull as 100 Long/100 Strong/100 Build/ 100 Fast

    5 x 50 CHoice

    6 x 100 on 1:25 (Held 1:15 and 1:08 on # 6)

    400 was supposed to be warm down. Felt good so..
    I did 100 on 1:15 then 50 ez, 100 on 1:15/ 50 ez and 100 on 1:12 then warmed down.

    Needless to say my lane mates were questioning my sanity :-)

    Chris is doing a great job with the workouts.
    He is also organizing meet's. Awesome!!!
    He is enthusiastic and it's spreading.
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  13. 5 Swims this Week!!

    by , January 8th, 2011 at 06:02 PM (Adventures in Swimming)
    Yea Haw!!!!
    I made 5 workouts this week.
    3 With the sharks and 2 on my own.
    Saturday's Swim felt great.

    Coached on Friday
    It's was 200 Friday

    1 X 200 SWIM
    2 X 100 KICK / SWIM BY 50 :10R
    4 X 50 DR SWIM BY 25 :10R
    8 X 25 IM ORDER 2X :10R (800)

    EVERYTHING :15R
    4 X 50 IM ORDER OR ODD STROKE/EVEN FREE
    2 X 100 IM OR ONE STROKE / ONE FREE
    1 X 200 IM :30R
    1 X 200 FREE REMEMBER DESCEND THE LADDER
    2 X 100 FREE TRY TO KEEP YOUR STROKE MOVING
    4 X 50 FREE ACCELLERATE THE TURNS AND FINISH
    8 X 25 FREE DESC by 2's LAST 2 SHOULD BE SPRINT
    (1400/2200)
    1 X 200 KICK/SWIM BY 25 EZ RECOVERY (200/2400)

    1 X 400 PADDLE SWIM BUILD BY 100 (400/2800)

    4 X 50 EVEN PACE ABOUT 80%
    8 X 25 ODD SPRINT CHOICE / EVEN EZ FREE
    (400/3200)
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  14. Wednesday Workout

    by , January 5th, 2011 at 10:24 PM (Adventures in Swimming)
    Swam with the Sharks SCY
    Coach Chris on deck

    Warm Up 300 Swim

    1 x 100 HARD

    50 ez

    12 x 50 Kick 1-6 Back/Free, 7-12 Breast/Free :15r

    6 x 150 50 ez/100 fast on 2:15

    500 Free with 1st 25 of each 100 Tarzan Swim

    6 x 50 choice hard :15r

    Warm Down

    The swim felt Great today!!!
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  15. New Coach was AWESOME!!

    by , January 3rd, 2011 at 07:21 PM (Adventures in Swimming)
    Swam with the Sharks SCY

    Coach Chris on deck

    I missed warm up, taking care of team business stuff.

    I think it was 150 swim

    200 Swim with long streamlines

    4 x 25 Build

    12 x 75 swam as 25 Free assisted kick (slow arms hard kick) 50 swim all on 1:10

    5 x 200 on 2:50

    500 Pull every 5th lap breath 5

    10 x 50 3 on :40, 3 on :45, 4 on :50

    It's great swimming with 4 in a lane.
    I definitely push it a little harder.
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  16. We Got a new COACH!!!!

    by , January 2nd, 2011 at 06:22 PM (Adventures in Swimming)
    Coach Chris returns after being gone for
    a couple of years.
    I can actually swim with the team now.
    I've been swimming on my own and it's just no fun.
    Plus it takes up an extra 2 hours of my day.

    I'll still be putting workouts up but I'm going
    to make it easier on me.
    Here is a link to a web page I made that has 108
    workouts I've done over the past year or so.
    Some may be repeats but oh well that happens.

    Bo's Favorite Workouts
    If something doesn't work let me know. I didn't test everyone.

    I swam 3500 SCY on New Years Day.
    What a great way to start the year.

    Now I'll have more time to post and keep track
    of things.

    My goal for this year is to:
    Swim at least 3 days a week
    Loose the extra 15 or 20lbs I've acquired over the past couple of years.
    Do a couple of meets
    Go to either Short Course or Long Course Nationals

    HAPPY NEW YEAR
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  17. A Spare 15 Min....

    by , December 12th, 2010 at 09:41 AM (Adventures in Swimming)
    I'm taking the time to post last weeks workouts.
    I'm swamped at work but still managed 4 Swims last week.

    Coaching the Sharks SCY
    Last week was busy at practice!!
    We had over 20 swimmers on 3 days
    I had a few swimmers get surprising times on
    the 200's. I love having swimmers give it what they really can do.
    I had a excellent swim on staurday with the team. I set my goals a little harder than normal
    and I made them all. But I'm still not ready for the Crazy Lane. One of them guys did a 2:00 200 free OUCH!!!
    These were for the week of 12/6/2010

    Monday
    Warm Up:
    300 SWIM
    100 KICK
    6 x 75 Drill 50 / Swim 25
    1/2) Catch Up ~ Work the Push
    3/4) FTD (Finger Tip Drag)
    5/6) GLIDE W/6 KICKS BETWEEN STROKES
    (850/850)

    Set 1
    Pick your interval (:20 rest +/-)
    8 X 100 HOLD EVEN PACE 1:30 / 1:40 / 1:50
    GO FOR IT ON #8
    50 EZ
    1 MIN REST (850/1700)

    8 X 50 DESCEND 1-4 / 5-8 :50 / 1:00 / 1:10

    50 EZ
    1 MIN REST (450/2150)

    8 X 25 ODD SPRINT / EVEN EZ ON :25 / :30 / :35

    50 EZ (250/2400)

    Set 2

    2 X 200 TRY TO SWIM 2 OF YOUR PACE 100’S
    TOGETHER (IF YOU SWAM 1:20 TRY FOR 2:40)
    REST :30 BETWEEN SWIMS (400/2800)

    4 x 50 Kick (200/3000)

    200 WARM DOWN (200/3200)

    Wednesday

    Warm Up:
    300 SWIM
    200 KICK
    200 PULL 700/700

    SET 1 2 X THROUGH THIS
    3 X 25 KICK EZ-MOD-FAST
    2 X 50 DRILL / SWIM
    3 X 75 SWIM ~ DESCEND 1-3

    SET INTERVAL TO GET ABOUT 15 SEC REST
    (800/1500)
    SET 2 PULL
    4 X 125
    1ST 75 WORK DPS TRY TO DROP ONE STROKE PER 25
    LAST 50 BUILD ~ MAINTAIN STOKE COUNT
    (500/2000)

    SET 3 2 X THROUGH THIS
    1 X 200 SWIM 2:45/3:00/3:30
    4 X 25 SHORT REST :25/ :30 / :35
    2 X 100 HARD SWIM W/FAST KICK LAST 25 1:30/1:40/1:50
    50 EZ
    1000/3000
    WARM DOWN
    8 X 25 ODD DRILL/ EVEN EZ SWIM

    3200 YDS

    Friday

    Warm Up:

    300 SWIM (300/300)

    4 X 75 1-2 K/DR/SWIM BY 25
    3-4 BUILD BY 25 Rest :10-15
    SET 1 (300/600)
    1 X 200 SWIM 2:40/2:50/3:00
    2 X 50 KICK :10 R (Use as Recovery)
    1 X 50 HARD Go Right into EZ Swim
    1 X 50 EZ Rest 1 Min
    REPEAT SET 2 X

    (800/1400)
    SET 2
    22 X 50 1-5 :55/:60/1:10
    6-10 :50/:55/1:05
    11-15 :45/:50/1:00
    15-20 :40/:45/:55
    REST 1 MIN
    21-22 :35/:40/:50(THINK HARD/FAST KICK)
    (1100/2500)
    SET 3
    4 X 100 50 HARD KICK(Work the Walls) 50 EZ Swim
    :10 - :15 R (400/2900)
    6 X 50 ASCEND From Hard
    2 on :35 (:less than :05r)
    2 on :45 (Add :10 to interval)
    2 on :55

    Updated December 12th, 2010 at 07:02 PM by Bo Martin

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  18. Busy Busy Busy

    by , December 7th, 2010 at 08:54 PM (Adventures in Swimming)
    I'm swamped at work.
    Still swimming. (4 days last week)
    Still Coaching.
    Just not posting till I get a breather.

    Now go swim!!!
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  19. More Workout's

    by , November 30th, 2010 at 08:47 AM (Adventures in Swimming)
    Coaching the Sharks

    FRIDAY 11-26-2010

    WARM UP 300 CHOICE 300/300
    (~ :10) Means set a interval that gives you about :10 seconds rest

    SET 1
    3 X 50 DRILL-SWIM (~ :10 )
    3 X 50 KICK-SWIM (~ :10 )
    3 X 50 DESCEND (~ :15 )
    3 X 50 DESCEND (~ :10 ) 600/900

    SET 2
    4 X 100 PULL (~ :15 )
    4 X 100 25 DRILL - 75 HARD (~ :10 )
    4 X 100 DESCEND (~ :15 )
    4 X 100 MAKE IT (~ :5 ) 1700/2600
    100 EZ

    SET 3
    3 X 50 KICK (~ :10)
    3 X 50 DESCEND (~ :10 )
    3 X 50 MAKE IT (~ :5 ) 450/3050

    200 Alternating between Drill/Swim by 25 200/3250

    Monday 11-29-2010
    WARM UP 300 CHOICE 300/300
    Intervals are for LANE 5/6
    LANE 4 ADD :05
    LANE 3 ADD :10
    LANE 2 ADD :20
    LANE 1 ADD :30

    SET 1
    4 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
    3 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
    2 X 100 MID 50 STROKE @ 1 : 40 (~ 15 sec rest)
    1 X 125 BUILD BY 25 @ 1 : 45 (~ 15 sec rest) 750/1050

    SET 2
    5 X 100 PULL @ 1 : 20 (~ 5 sec rest)
    6 X 75 BUILD @ 1 : 05 (~ 10 sec rest)
    7 X 50 KICK @ 1 : 00 (~ 10 sec rest)
    8 X 25 SPRINT @ 0 : 30 (~ 15 sec rest) 1500/2550

    SET 3
    6 X 50 FREE @ 0 : 45 (~ 10 sec rest) 300/2850
    REST 1 MINUTE
    5 X 50 FREE @ 0 : 40 (~ 5 sec rest) 250/3100
    REST 1 MINUTE
    4 X 50 FREE @ 0 : 35 (~ 2 sec rest) 200/3300

    Warm Down at least 100

    I got to swim 3 days last week.
    I did manage to eat a ton of food in the 3 days spent with the wife's family.
    And I got a dead laptop fixed and converted into a media center PC. Now to buy the Sony
    TV to go with it :-)

    I swam monday's workout before work.
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  20. This Weeks Workouts

    by , November 19th, 2010 at 06:28 PM (Adventures in Swimming)
    Coached the Sharks M-W-F SCY

    Week of 11-15

    Monday

    WARM UP 300 CHOICE 300/300

    SET 1
    6 X 50 ODD DRILL-SWIM / EVEN KICK-SWIM (~ 10 R)
    6 X 50 TENNESSEE TURNS (~ 15 R) 600/900

    SET 2
    2 X 200 PACE (~ 20 R)
    3 X 100 PACE (~ 10 R)
    4 X 50 Descend (~ 10 R) 900/1800

    2 X 200 PACE –3 (~ 30 R)
    3 X 100 Descend (~ 15 R)
    4 X 50 Descend (~ 15 R) 900/2700

    200 PACE -5 (~ 30 R)
    100 PACE -?? (~ 20 R)
    4X50 DESCEND (~ 15 R) 400/3100
    Extra Set
    12 x 25 1 Blast Off/EZ, 1 1 Breath, 1 EZ Repeat 4 x 300/3400

    YARDAGE: 3,400

    Wednesday

    I think this is one of onlyfree's workouts

    WARM UP
    300 CHOICE 300/300

    SET 1
    3 X THIS SET:
    50 DRILL @ 0 : 50 (~ 10 sec rest)
    50 DRILL/SWIM @ 0 : 45 (~ 8 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    50 KICK/SWIM @ 0 : 55 (~ 10 sec rest) 600/900

    SET 2
    100 DP @ 1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    1 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 250/1150

    100 DP-1 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    3 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 300/1450

    100 DP-2 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    5 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 350/1800

    100 DP-3 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    7 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
    100 EZ 500/2300

    Yet Another Set
    500 Swim or Pull Focus on good form and LONG streamlines 500/2800

    100 Kick EZ
    100 Make it a Good one 200/3000

    200 or so Warm Down

    Friday

    Warm Up
    S-300 K-200 P-200 (700/700)

    Set I: All :10r
    25 - FLY
    50 - BACK
    75 - BREAST
    100 - FREE
    75 - BREAST
    50 - BACK
    25 - FLY (400/1100)

    Set II:
    SWIM:
    1 X 400 :40r Negative Split (Stop for :05 at 200 to get split)
    2 X 300 :30r Negative Split (Stop for :05 at 150 to get split)
    3 X 200 :20r 1 & 2 PACE/ 3 EZ
    4 X 100 :10r Descend from PACE Take a extra :30r after #3 and go for it on #4
    (2000/3100)

    Set III:
    2 X ( 25 KICK/25 PULL WITH BOARD (BOARDWAG)/ 50 SMOOTH)
    * BOARDWAG is pulling with the kick board between your legs
    like a buoy. Hold the board so that a good portion of it will
    create resistance beneath you as you rotate your shoulders/hips.
    This will force you to generate a little more effort in your
    rotation.
    total 3,300

    I actually got to swim all of these this week.
    My work load let me swim them right after I was done coaching.
    So I got to work around 8:45 instead of 7:15
    I love my job!!!
    I'm feeling alot better in the water latley.
    Now if I could just loose the extra 15 lbs I've
    been carrying the last year. My problem
    is that I love to eat :-)
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