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TJ's Blog of Slow Swimming!

This is a log (on the web of course...making it a blog) of my practices and meet results. This way, I can track my progress and hopefully entertain others with my tales of slowness!

  1. 3-6-09 Short Axis Turns & IM Practice

    by , March 6th, 2009 at 01:00 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA. Perhaps some sympathy following Wednesday's practice!;-) Coached by my wife!!!

    400 free - every 4th length drill in IM order
    8x50 on 1:10 - 2 drills of each stroke in IM order
    4x25 build - stroke in IM order

    5 minutes of fl/br turns from mid-pool
    5 minutes of some crazy drill - dead man float, pull your knees to your chest and use that momentum to continue the flip. I am uncoordinated!
    4 more turns concentrating on pulling knees to chest and staying low in the water.

    4x150 IM with no free - 50 of each stroke - on 4:00

    100 warmdown

    I'm struggling with my swimming right now. We went 1600 meters and I couldn't even finish the IMs! I don't know what's going on!
    Swim Workouts
  2. 3-4-09 Freestyle

    by , March 4th, 2009 at 01:01 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to noon at the Downtown YMCA (SCM) coached by my wife!:-)

    400 free - every 4th wrist flip and fingertip drag

    Main Set:
    Twice through
    200 free on 4:00 - negative split
    200 flutter kick on 4:00
    4x75 free on 1:30
    12x25 free on :25
    100 free on 2:15
    150 free on 3:15 (last time through is warmdown)

    2900 meters

    Notes: My wife has agreed to take over the Masters practices until Priscilla comes back or until the Y finds a permanent replacement. This was an extremely challenging workout. The 25s on :25 are just at my threshold, so I was only getting 2-3 seconds rest. I don't think I was cut out to be a great distance swimmer because the pace sets in which you're only supposed to get 2-4 seconds rest are beyond me! This workout was written by Priscilla and I think she wanted to leave us something to remember her by! I think I have made this comment before, but since I've started working on getting a good catch, my deltoids and traps fatigue much sooner than the rest of me. I also felt today's practice in my chest, which I normally don't feel too much. I can't decide if I'm just fighting off a bug or if I've changed my stroke that significantly that it's hitting different muscles! Until Friday...
    Swim Workouts
  3. 2-28-09 IM

    by , February 28th, 2009 at 09:39 AM (TJ's Blog of Slow Swimming!)
    7:00 AM to 8:15 AM at the downtown YMCA (SCM) solo swim.

    400 free
    16x25 drill on IM order
    (:40 interval for stroke drills, :35 for free drills)
    3x100 free descend on 2:00 - I went 1:50, 1:45, 1:40
    3x100 IM descend on 2:10 - I went 2:00, 1:58, 2:05 and felt overly fatigued on the last two!

    Main Set:
    1-3 - 50fl/50bk on 2:10
    4-6 - 50bk/50br on 2:20
    7-9 - 50br/50fr on 2:05

    Warm Down:
    100 free

    2400 m

    This workout was supposed to be 4600 m, but I couldn't even make my 2:05 on the last transition interval. I don't know what happened. I felt very fatigued and wasn't very motivated to work through it, so I just got out! I'm more irritated that I quit on my workout than I am that I didn't feel great. Oh well, there's always Monday!
    Swim Workouts
  4. 2-27-09 Anaerobic Fly/Breast

    by , February 27th, 2009 at 01:03 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM). Workout written by Priscilla, but no coach on deck!:-(

    400 free - every 4th one arm fly
    200 choice kick (no br)
    250 - 125 br pull, fl kick - 125 2 kk/pull br

    4x25 fly descend on :40
    4x25 fly sprint on :45
    4x75 free negative split on 1:40

    4x25 br descend on :40
    4x25 br sprint on :45
    4x75 free negative split on 1:40

    2x125 free ascend on 2:20
    150 ez free warmdown

    2250 m

    Notes: Most everybody showed up, so there were lots of people to push each other, but there's something different about not having a coach on deck. Both for motivation with the whistle and for stroke corrections. There should be an interim coach in place by Monday (most likely, it will be my wife).
    Back to swimming. I did most of my fly intervals one armed and tried to finish from the flags to the wall with regular fly. I noticed that I get significantly less distance per kick when I use both arms. A lane mate suggested that I might be shorting my second kick in an attempt to get my arms out of the water. I'll have to concentrate on finishing my pull with a snap to get my hands and arms out of the water. Now to eat, rest, and recover for a 4900 meter Saturday workout.
    Swim Workouts
  5. 2-25-09 Free/Back and Bad News

    by , February 25th, 2009 at 01:17 PM (TJ's Blog of Slow Swimming!)
    Our coach is having some health problems and as of today is no longer going to be our coach. Best case scenario is that somebody fills in on a temporary basis, she gets better, and comes back as our coach. That's what I'm hoping for. I hope that her health problems are resolved quickly. On a selfish note, I am sad to see her go. She is definitely responsible for keeping me motivated several times and for getting me to where I am now. We'll miss you P!

    11:00 AM to Noon (SCM)

    300 free
    100 scull on back

    8x50 - 25 6 kick and roll on back/25 back

    4 times through
    3x50 free on :55 - I held :45s for the first 3, then dropped to :48s
    2x50 - fr/bk on 1:00 - I held :52s for these and managed to drop the number of strokes from flags to wall from 6 to 5. My stroke is slowly improving.

    2x125 free on 2:15 - 90-100%
    I went 2:05 for both. 2:15 seemed slow to me, but these were challenging after the 20 x 50s
    2x125 free on 2:20 - 80-90%
    1x125 easy free warmdown

    2450 yards

    Notes: The news was like a punch in the gut. She has been coaching our Masters' group since well before I started almost two years ago. I hope that our group doesn't fall apart. But I'm optimistic that the YMCA will be able to find somebody to temporarily replace her and she will come back.
    Swim Workouts
  6. 2-23-09 Fast Aerobic Free

    by , February 23rd, 2009 at 12:51 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY)

    300 free
    200 one arm free breathing to side opposite pull

    Twice through:
    3x75 free on 1:15 - held 1:05s and 1:06s
    5x25 fast free on :45 - unintentionally descended these from about :20 to about :16 mid.
    2x25 free recovery on :45
    4x25 fast flutter kick on :45

    300 kick recovery - at least half of it had to be flutter kick (I did 200 flutter and 100 breast kick)

    12x37.5 free - work walls

    100 warmdown

    2450 yards

    Notes: I usually get in the pool five or six minutes early and warm up some on my own. Today I did 150 yards of backstroke, continuously, with somewhat decent turns. I am down to four strokes from the flags to my turn (it used to take me six). I'm excited that my backstroke is improving. I still feel the effects of donating blood last Monday, but that will improve.
    Swim Workouts
  7. 2-20-2009 Free/Back

    by , February 20th, 2009 at 01:22 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla.

    Today, I caught myself being excited about the prospect of a backstroke practice!!! What's happening to me?

    400 free - every 4th length combo drill - wrist flip, fingertip drag, catchup, and breathe every stroke.
    2x25 kayak drill
    2x25 6 kk and roll back
    100 on 2:00 build

    4x100 on 2:00 - free - I went ~1:32-!:33 for these
    2x25 on :45 - back kick sprint

    4x100 on 2:05 - 75 free/25 back - I didn't pay attention to time, I just concentrated on pressing my shoulders down to keep my hips up and on getting a good catch and finish.
    2x25 on :45 - back kick sprint

    4x100 on 2:10 - 50 free/50 back - Same as above, but I was getting around 20 seconds of rest or so.
    2x25 on :45 - back kick sprint

    4x100 on 2:15 - 25 free/75 back
    2x25 on :45 - back kick sprint

    100 easy warmdown

    2500 meters

    Notes: I made the whole backstroke set. It wasn't all that long ago that I would have not been able to even make 25s of back in practice, so to finish the last 4 100s with 25 free/75 back was a big accomplishment for me. Today I worked on keeping my abs engaged since I have a tendency to get my chest up, but then let my hips sink a little because I'm just arching my back. I also worked on timing my hip roll with my finish. It's slowly coming together. Like I said in my opening, I was actually excited about backstroke practice!!!
    Swim Workouts
  8. On Donating Blood and Practice Performance

    by , February 18th, 2009 at 01:15 PM (TJ's Blog of Slow Swimming!)
    For future reference, donating a double unit of red blood cells on Monday evening and expecting to have a strong practice on Wednesday do not necessarily go hand in hand! I try not to make excuses, but...

    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla.

    400 free - every 4th extra long distance per stroke
    200 choice kick

    4x100 descend on 2:15 - fly/free/breast/free - 1 and 3 were real fly, 2 and 4 were 1 arm fly.

    6x50 free on 1:00
    4x75 50br/25fr on 1:40
    16x25 on :35 - evens fly/odds free
    4x50 free on :30 with a turbo kick

    100 easy free warmdown
    2500 meters

    Notes: I made the whole 200 kick, flutter with a board!!!! However, the rest of the workout was torturous. I donate blood regularly, just not the double unit of red blood cells. It usually impacts my practice slightly on the next day or the day after. But, wow, this was bad. I was fatigued during warmup and I had absolutely zero in the tank. So, I worked hard on holding form while swimming tired. And my breaststroke felt pretty good. I really felt like my kick was timed well, I was getting up and over the water with my recovery, and my hips were coming up nicely at the end of the recovery.
    Swim Workouts
  9. Monday 2-16-2009

    by , February 16th, 2009 at 12:54 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla.

    200 free
    200 scull

    8x50 - 25 combination drill (wrist flip finish, fingertip drag, catchup, and breathe every stroke)/ 25 swim - I'm starting to get the hang of this drill and my pull feels great while doing it. Now to translate that pull to my regular stroke!!!

    Twice through:
    • 6x50 free on :45 - I tried to hold 40s, which was my secret goal for Saturday's 500. I held 40 for the first 4, then fatigue set in and my pace dropped to :43s and :44s.
    • 4x50 free on 1:05 - I needed these for recovery, but I still worked on a long reach out front to hold a better streamline and a good catch.
    • 2x75 free on 1:35 - easy while trying to hold good form.
    8x50 on 1:05 - Working turns (pull with bottom arm first, which I do, and breathe on second or third stroke rather than first, which I don't do! Last two were easy warmdown.
    2500 yards

    Notes: I may not get to go to any more meets prior to my move, so I will take this opportunity to work extensively on my stroke rather than concentrating on building endurance and getting a workout.

    Updated February 16th, 2009 at 01:05 PM by Iwannafly

    Swim Workouts
  10. David Gregg III Memorial Meet 2-15-2009

    by , February 15th, 2009 at 04:49 PM (TJ's Blog of Slow Swimming!)
    400 easy free
    50 2-1-2 fly drill
    50 easy back
    50 easy breast
    2 starts with 25 sprints - 1 fly and 1 free
    100 easy free

    200 IM - 3:10.59 - I went 3:09.33 in November
    Splits - 38.46/53.18/55.84/43.11
    The fly was a second and a half slower than in November and did not feel anywhere close to as good.
    Back felt pretty good and was 4 1/2 seconds faster than in November
    Breast was horrible and 4 seconds slower than November. I don't know what happened there. I think maybe I didn't cool down enough after my 500 on Saturday and I didn't warm up properly this morning.
    I tanked my turn in the free, jamming it and slipping. 43 seconds is just unacceptable since it's slower than I held in my 500.
    Not a lot good to say about this event other than my backstroke felt much better than it ever has.
    200 easy warmdown

    200 warmup
    2x50 easy to midpoint, accelerate and work wall, breakout and several strokes, easy into wall
    100 very easy
    50 free - 30:13
    I had a good start and felt strong, but my wife said that I didn't rotate very much. I'll have to work on that I guess.:-( I looked back over my 50 free times and this is right in line with my slow improvement. In all fairness, I train more as a distance person or a middle distance person than I do as a sprinter. My speed is slowly improving, but it probably won't make big jumps without a change in training philosophy.

    100 fly - 1:27.01
    Splits - 40.06/46.95
    I felt out of gas most of today, so I didn't have high hopes going into this event. I nearly scratched it after my 200 IM in fact. Julie talked me into doing it anyway. The first lap, I tried to take it out very easy and I felt okay, but the last couple of strokes on the first lap, I could feel the fatigue setting in. The last lap was an exercise in survival. I thought my legs were going to fall off the last 15 yards or so!!! Everyone says that I looked okay, other than shortening my stroke over the last 35 yards or so, but it felt like I was flailing! I'll keep working on it! And hey, I didn't drown or get DQed!
    250 easy one arm fly cooldown.

    1900 yards

    Updated February 16th, 2009 at 02:48 PM by Iwannafly (Add times and splits.)

    Masters Swim Meets / Events
  11. David Gregg III Memorial Meet 2-14-2009

    by , February 14th, 2009 at 10:55 PM (TJ's Blog of Slow Swimming!)
    NOVA of Virginia Aquatics Center (SCY)

    600 free, alternate 100 swim, 50 kick.
    2x50 easy, accelerate from flags and work turn and streamline.
    100 easy

    I went 7:00.94 in my 500 free. The timer did not get reset between heats, so there were no splits for my heat. I felt strong the whole race and tried to keep a good catch. I intended to count strokes for at least a few of the lengths, but I never remembered after any of my turns. This is nearly 15 seconds faster than my best, which was at this meet last year. I was happy with the time.

    300 easy warmdown (hindsight being 20-20, this was probably not enough)!

    1600 yards

    Updated February 15th, 2009 at 04:49 PM by Iwannafly

    Masters Swim Meets / Events
  12. Final day of meet preparation

    by , February 13th, 2009 at 12:45 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to 11:30 AM at the downtown YMCA, coached by Priscilla.

    200 free
    200 IM drill
    12x25 on :40, descend each set of 4
    1-4 choice - I went back and actually got down to :24 or :25!
    5-8 fly - I did one arm fly except for the last one
    9-12 breast - coach has been working on my kick to keep my knees narrower. It's starting to come around and I'm feeling stronger on br again.

    2 starts and 1/2 length sprints - fly and free
    250 ez back and free warmdown

    1000 meters

    Well, I've succeeded in making myself nervous for the 500 free tomorrow. I think I will try to treat it like running the mile in track. Take the first lap out conservatively, build the second lap to strong and try to hold on. I will also try to keep track of my stroke count, since maybe that will distract me from the pain that I see coming!:-)
    Swim Workouts
  13. I'm Down With CPP!!!

    by , February 11th, 2009 at 01:18 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to 11:30 AM at the downtown YMCA (SCM) with Coach Priscilla.

    A little bit of meet preparation today.

    200 free
    200 im drill

    10x25 on :35 swum thusly
    • 1-3 fly descend
    • 4-6 back descend
    • 7-10 free descend
    (Fly still feels horrible!)

    1x25 sprint fly on :45 (I felt stiff and never really had rhythm)

    125 ez free

    2x25 sprint fly on :45 (I did both one arm fly)

    125 ez free

    3x25 sprint fly/back/breast on :45 (I had good rhythm on this fly, and my coach said it looked a lot better. I was still tired and had to struggle with it, but it did feel better.)

    2 starts, sprint half length, cruise to the wall. I did both starts fly.

    250 ez warmdown. I did the last 125 backstroke doing kind of a catchup stroke to work on body position and getting a strong pull.

    1350 meters

    Notes: Now I am getting exceedingly nervous about my 100 fly on Sunday. Hopefully, by the time I have rested a bit, I will feel stronger and I will get the same timing and feel that I had in November at the GMUP Sprint Classic. Good luck to The Fortress this weekend as she tries to crush the boys at Auburn! I look forward to hearing the tales!

    Updated February 11th, 2009 at 02:21 PM by Iwannafly

    Swim Workouts
  14. Monday 2-9-2009 SCY

    by , February 9th, 2009 at 12:56 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla.

    400 free, different breathing pattern every 100
    1-4 - Meet stroke drill on 1:05 - I did 1 arm fly
    5-7 - Meet stroke swim descend on 1:00 - I still did 1 arm fly, but tried to work a good kick
    8-10 - Free descend on :55 - I went :45, :43, :40

    Main Set:
    2x75 free on 1:20
    extra :15 rest
    3x75 free on 1:20
    extra :15 rest
    4x75 free on 1:20
    extra :15 rest
    5x75 free on 1:20
    extra :15 rest
    6x75 free on 1:20
    75 easy free

    5 starts - length sprint - ez into wall - I did a couple of fly, a couple of free and one of breast

    2500 yards
    Notes: In hindsight, I should have used the 75s to concentrate on form rather than getting a workout. I held between 1:00 and 1:05 on all of them. That's not particularly fast, but I end up trying to keep up with the lane next to me who are doing 100s on 1:20.
    Swim Workouts
  15. 2-7-2009 - Some IM, Some Sprinting, and Some Free Pace Work

    by , February 7th, 2009 at 02:28 PM (TJ's Blog of Slow Swimming!)
    So, I got bored with my old Saturday workout, so I begged and pleaded with my coach to write me a new workout for today's swim! She's got a personal life, so I hate to bug her about swimming when she's away from the pool. But, I think she secretly enjoys it! Without further adieu, here's today's swim.

    10:45 AM to 1:00 PM at the downtown YMCA (SCM) with workout graciously provided by coach Priscilla.

    600 alt 100 fr/50 catchup
    300 IM 50dr/25K of ea stroke
    3X100 fr descend 1:50

    4X50 build, one of each stroke, 10 sec rest between each
    4X25 sprint on :45, one of ea
    (1500 so far)

    12X100 on 2:15:
    1. Fl
    2. 75 fl, 25 fr
    3. 50 fl, 50 fr
    4. 25 fl, 75 fr
    5-12. repeat for bk and br
    200 EZ recovery: 25fr/25 bk K
    (2900 so far)

    4X25 fr, no breathing until at least the half-way point, on :45
    50 EZ fr or bk
    2X25 fr, no breathing until at least the half-way point, on :45
    50 EZ fr or bk
    (3150 so far)

    6X50 fr on :50 at 500 fr race pace (~:44 - hopefully translates to a :40 pace for SCY) - I held :44s for three and then had to drop to a :55 interval. My times also dropped to the :47-:48 range
    100 EZ
    4X50 fr on :50 (or :55) race pace - Held :43s on the first two, then :47, then :50 - tired!
    200 EZ
    (3950 so far)

    Fins: 600 fl, bk, or fr kick but no more than 2 different kicks. Every 4th length is fast.

    Fins: 200 EZ IM dr
    No Fins: 50 br kick EZ on back, 100 fr EZ swim

    4900 meters

    This was a tough workout for me. I was wiped by the time I got to my free pace stuff. My fly felt better today because I really concentrated on keeping my core engaged and keeping my legs a little more stiff. We'll see what happens next Sunday!

    Updated February 7th, 2009 at 02:43 PM by Iwannafly

    Swim Workouts
  16. Cross Training on 2/1

    by , February 6th, 2009 at 04:26 PM (TJ's Blog of Slow Swimming!)
    I competed in a mountain cross race on Sunday. It didn't occur to me to post it as cross training.
    Mountain cross is a mix of mountain biking and cyclocross in that it has singletrack sections with roots, rocks, and logs (mountain biking) and grass path, relatively flat sections with obstacles that you have to get off your bike to clear (cyclocross). The course was ridiculously muddy meaning that it was slower, which instantly made me more competitive. I'm a good climber, but I'm not so fast on the faster stuff. Anyway, I finished 7th out of 30, I rode for 56 minutes, and probably completed 8 miles at most. It was fun and it made my legs and lungs burn for the better part of an hour.

    Here's a picture of the muddy bicycle. You can't see all the mud on my rear end from sliding down a muddy hill on said rear end...three times!!!

    Updated February 10th, 2009 at 09:41 AM by Iwannafly

    Strength Training and Dryland Workouts
  17. Sprint IM Day

    by , February 6th, 2009 at 01:01 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla.

    400 - every 4th length drill in IM order
    16x25 broken up thusly (to steal a word from Rich)
    1-4 - chin snap fly - two or three dolphin kicks and a pull concentrating on breathing early and hitting the water with your forehead first rather than your chin - underwater recover and repeat
    5-8 - kayak back - at first I was pushing my hand back in the water rather than using my forearm and hand as the paddle - coach pointed it out, I fixed it kind of, and my pull felt a lot stronger
    9-12 - 2 kicks/pull breast - work on keeping narrow knees
    13-16 - wrist drag free - same as fingertip drag, only drag whole hand through water - apparently there are some people who are crossing over on their recovery and this drill is supposed to help with that

    Main Set:
    4x25 sprint fly on :35 - I made the first one doing all regular fly, but my stroke fell apart after that
    150 free recovery on 3:30
    2x25 fly sprint on :35
    2x25 back sprint on :35
    100 free recovery on 3:00
    4x25 breast sprint on :40
    50 free recovery on 2:00
    2x25 breast spring on :40
    50 free recovery on 1:00
    4x25 free sprint on :35

    8x50 on 1:00
    Use the last two as recovery

    2000 meters

    Notes: I'm a little discouraged that my fly hasn't progressed since GMUP Sprint Classic. I feel like I've been working pretty hard at it! My backstroke, while not much faster, feels significantly improved since then. I will work out hard once more tomorrow morning and then ease off next week for the David Gregg III Memorial meet in Richmond over Valentine's Day weekend.
    Swim Workouts
  18. EZ Aerobic Free and Kick Day

    by , February 4th, 2009 at 01:09 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the downtown YMCA (SCM) coached by P. Bettis.

    300 free
    200 IM drill (2-1-2 fly, 6 kick and roll back, 2 second glide breast, fingertip drag free)

    3x50 build meet stroke on 1:05 - I did fly, back, breast
    3x50 build free on :55

    3 times through:
    75 free on 1:40
    75 free on 1:30
    75 free on 1:25
    (I should have pushed these harder, but I think I'm coming down with a cold and I just didn't feel quite right. So, I worked on a good, high elbow catch and strong turns and I held pretty consisten 1:15s I think).
    25 easy free

    400 kick - every 4th length sprint kick
    (I decided that I would hide my fins in the bottom of my closet and learn how to kick. I actually made it and only got lapped once!)

    2x125 free on 2:20 - Went around 1:50
    4x25 free on :30 - Went :25s
    2x100 free on 1:55 - Went 1:37 and 1:33
    4x25 free on :35 easy cooldown

    2550 meters
    Swim Workouts
  19. Sprint Free Day

    by , February 2nd, 2009 at 12:46 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Priscilla Bettis

    400 free - every 4th length catch up
    4x25 partial-full recovery free drill
    8x25 free on :25 - descend by 4s

    3x100 all out free on 3:00 - I went 1:15, 1:16, and 1:15. The fastest I've ever gone in practice was 1:17, so these were great for me. As an experiment, I tried swimming a very easy 50 between the 2nd and 3rd 100. I felt much better after doing that than after just standing around waiting for the 2nd 100 to start.
    150 EZ free on 3:00
    100 all out free on 3:00 - I went 1:14.3!

    6x150 on 3:00 - Odds, extra long walls, last one was EZ warmdown! I cruised these and finished them all in 2:20.

    Notes: I competed in a mountain bike race yesterday and I felt sore and tired during warmup. It didn't seem to hurt me too badly during practice though.

    Updated February 2nd, 2009 at 02:57 PM by Iwannafly

    Swim Workouts
  20. IM and Free Pace Work for the 500

    by , January 31st, 2009 at 11:11 AM (TJ's Blog of Slow Swimming!)
    7:00 AM to 9:00 AM at the downtown YMCA (SCM) on my own, but with a workout provided by Priscilla.

    Warm up:
    400 free
    16x25 drill - 4 of each stroke on :40, except free drill on :35

    3x100 free on 2:00 descend
    3x100 IM on 2:10 descend (with no extra rest between the sets of 3)

    9x100 with no extra rest between sets of 3
    1-3 50 fl/50 bk on 2:10
    4-6 50 bk/50 br on 2:20
    7-9 50 br/50 fr on 2:05

    9x50 with no extra rest between sets of 3
    1-3 25 fl/25 bk on 1:10
    4-6 25 bk/25 br on 1:15
    7-9 25 br/25 fr on 1:05

    100 EZ (and a water/Emergen-C/cranberry juice chugging break)

    5x50 fr on :55 at 500 race pace
    I didn't hold race pace because I fatigued as the set went on. I went :44, :44, :46, :47, :49!

    50 EZ

    5x50 fr on 1:00 at race pace
    I went :45, 45, :45, :48, :49

    200 EZ

    2x100 fr on 1:45 at race pace
    I went 1:35 and 1:38

    100 EZ

    12x50 kick with fins on 1:00 - IM order by 3s
    I did the breast stroke kicks without fins and had to drop the interval to 1:15

    200 warmdown

    4600 meters

    I finished this workout in less than two hours today, which was my fastest by about 10 minutes. I don't know that I'm getting any faster, but I'm improving my conditioning. I was shown that my ankles are plenty flexible by a very strong kicker. So, I guess it's time to get rid of the crutches and start working on my pathetic kick. I am typically 4 or 5 seconds faster per 100 with a pull buoy, so I know my kick is fairly pathetic. Plus, if I work my fly kick more, I'm pretty sure that my upper body is conditioned well enough to attempt the 200 fl!
    Swim Workouts
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