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Swim Workouts

  1. Getting the stroke back a bit

    by , March 16th, 2010 at 12:56 PM (FREEDom)
    as it was, for what ever stroke I have, since I'm not a great technique swimmer. But, after the travel and light swimming last week, and the miserable got-to-get-it-in-and-done-so-I-can-feel-better-later swim on Sunday afternoon, I did feel better on Monday.

    Mar 15 6:30pm

    400 300 200 100 warm up... missed some getting in late

    20 x 20 on :30 fast/easy by 25

    The big set:
    4 x 25 on :30 fast free
    4 x 25 on :35 easy drill
    4 x 50 on :50 fast free -- held 29s
    4 x 50 on 1:00 easy drill
    4 x 75 on 1:10 fast free -- held 45-46
    4 x 75 on 1:20 easy drill
    4 x 100 on 1:40 fast free -- :02 on 1-3, :00 on 4
    4 x 100 on 1:45 easy drill

    Was supposed to do that set twice, but ran out of time, so did a shortened version:

    4 x 25 on :35 fast stroke (back)
    4 x 25 on :35 easy drill
    4 x 50 on 1:10 fast stroke (back)

    4 x 100 on 2:00 fast kick w/ fins

    200 easy

    I think that was it. Pretty OK with that today, trying some fast swimming, especially after a bad training week. It was also good to be back swimming with the I think that was it. Pretty OK with that today, trying some fast swimming, especially after a bad training week. It was also good to be back swimming with the team.... I swim much better and harder with the team than I do on my own. Luke and Eduardo where kicking it up well on the fast swims, so go some racing in... they're both younger by about 15 and 25 yrs respectively, so they have another gear I don't have, but they're not fighting age yet! But I kill them on the easy swims
    Swim Workouts
  2. Cleaning out some cob webs

    by , March 14th, 2010 at 09:17 PM (FREEDom)
    Mar 14 LCM
    Last week's training was less than I had hoped. I did swim Sun, Mon, traveled Tues 12 hrs in a car, swam Wed AM, did not hear my alarm on Thurs, went to swim Fri AM, only to arrive and the pool was closed due to storms... in an indoor pool. I'm used to that swimming outdoors in the summer in FL. Travel back on Sat, another 12 hrs, so today's swim was not about hurting myself, just about getting some of it back after being out of the water and recovering from traveling.

    warm up

    4 x 200 on 3:00
    200 kick with fins

    6 x 150 on 2:20 pull paddles, pb, snorkel
    200 kick w/ fins

    8 x 100 on 2:00 as
    - 1 x 100 drill
    - 1 x 100 swim
    - alternated back and free

    10 x 50 on 1:00 kick w/ fins, easy down, fast back

    200 easy warm down


    felt tight, so this was just about trying to get some feel back. Will try to hit it hard again tomorrow.

    I'm entered next weekend in the St Pete USMS meet... the 40th annual! Unfortunately, its not looking like I'll make it after all. I was sooooo looking forward to swimming that 1650 on Fri night. But its a big weekend down here, and I can't do it all. Too much to choose from:

    • MacDill AirFest
    • 12 hours of Sebring
    • Transitions PGA Tour Golf
    • St Pete Masters 40th annual masters meet
    • My parents are moving in to their new house.

    I can only do so much.
    Swim Workouts
  3. Extra credit! Long Course

    by , March 7th, 2010 at 07:02 PM (FREEDom)
    Mar 7 LCM
    Got some time this afternoon to get another workout in, swam on my own... but did run into Tom and Bruce, who also were getting in some extra laps. Thought I'd go ahead do this since I'll be traveling next week, so not sure what my swimming schedule will be like. I'm often not good about training while on the road.

    Weather was great, about 70... almost felt hot! Water was a bit warm.

    Warm up
    3 x 200

    3 x
    - 400 on 6:00
    - 4 x 100 on 1:40 desc 1>40
    - 200 kick with fins

    6 x 150 on 2:30 pull w/ snorkel

    100 warm down

    I weighed myself before and after this workout... I lost 4 lbs from this workout. Gorging tonight!
    Swim Workouts
  4. A nice day for a swim

    by , March 7th, 2010 at 06:56 PM (FREEDom)
    Mar 6 SCY 8am
    Well, it was 44F when I got there just before 8am Saturday. Steam rising off the pool. But no wind, and not a cloud in the sky. It did warm up a bit, and the water was good, if a touch on the warm side.

    Warm up
    400 300 200 100

    300 swim
    4 x 50 on 45 fast
    200 kick
    4 x 50 on 45 fast
    100 easy

    8 x 225 on 3:45 (?) as
    - 50 kick
    - 75 swim
    - 50 fast

    2 x 400 on 5:30 "fartlek" swims - 3 strokes easy, 5 strokes fast

    12 x 25 on 30 drill/sprint
    6 x 25 on 30

    Warm down

    Or something about like that, having trouble remembering everything. We did around 5400 yds. A fair amount of "fartlek" swimming this morning .. mixing up the workout working on different energy systems, which is hard to do.... as I tend to find a groove in workout, and get stuck.

    It did turn out a decent day... finally! And next week should be in the 70s. Yahoo!... of course, I'm traveling up north next week where it will be 50s, but I hope to get a couple of swims in... indoors.

    Updated March 7th, 2010 at 07:05 PM by ImFree (changed date)

    Swim Workouts
  5. Wind, cold and wet

    by , March 2nd, 2010 at 10:04 PM (FREEDom)
    March 2
    Another bad weather day for swimming outdoors tonight, but we got it in. Wind was blowing pretty hard. Good thing I did not do too much backstroke... it was hard to hold the line. Just us guys tonight -- Luke, Eduardo, Mike, and George F... and me. Where were all the women?

    Distance night

    Warm up
    400 300 200 100

    5 x 50 on 1:00 choice

    5 x 200 on 2:35 desc 1>5
    swam 1 -2 w/ snorkel... which kills me. Desc 3 - 5 to 2:11
    200 easy

    5 x 100 1:30 pull hyp 7 3 5 3 by 25. I snorkeled these

    6 x 225 on 3:45 as
    - 50 kick
    - 100 swim cruise
    - 75 build

    500 kick w/ fins as
    - 200 kick on 2:50
    - 200 kick on 3:00
    - 100 kick on 1:30

    200 warm down

    I can pull or even swim with paddles OK with a snorkel. But if I swim intervals > 100, it kills me, just gasping for air after about 200 yards. I tried to do the first 3 200s w/ snorkel, but had to drop at #2 was dead, and it killed me the rest of that set. I felt good in the water before that but not so hot afterward. I've mostly used the snorkel for technique, balance and pulling, but will be looking to add more swimming with in an attempt to build up the lungs .. or learning to swim faster with oxygen deprivation.
    Swim Workouts
  6. It was a dark and stormy morning...

    by , February 27th, 2010 at 11:38 AM (FREEDom)
    The rain fell in torrents.. except when it didn't, when it was check by violent gusts of wind which swept up the pool (for it is in Tampa that our scene lies). rattling along the lane lines and turn flags, and fiercely agitating the hardy swimmers that struggled mightily against the storm.

    Tampa today 50F and raining... Vancouver, BC, 46F. I think we can host the Winter Olympics here.

    The water was nice. But getting out was miserable... cold rain, about 46F. My feet were numb by the time I got to the locker room. Time get some new flip-flops since my old ones blew out a couple of months ago. Warm shower felt great afterwards.

    Warm up
    400 300 200 100

    16 x 25 on :30 dr/sw by 25, IMO

    5 x 200 on 2:30 fr swim w/ paddles
    200 easy

    8 x 125 on 2:05 25 fr, 100 IM or choice (ba)

    6 x 100 on 1:45 kick w/ fins

    5 x 75 on 1:05 free swim
    5 x 75 on 1:20 non-free

    300 warm down

    Worked the 200s pretty good 2:10 > 2:08.

    Glad I got this workout in. It is so easy to blow it off on bad weather days... as if I don't want to get wet. But once I get going, its fine. I know most of us have this block about swimming when its raining for some reason, as we all like it nice and sunny. We will have plenty of that... I can't wait. But in the mean time, the water is nice.
    Swim Workouts
  7. 9/8 Back in the water

    by , September 8th, 2009 at 09:47 PM (FREEDom)
    We had a nice time on the beach over the weekend. Good and relaxing. Sharon and I also rode 30 miles on Saturday, and 44 miles on Sunday up and down Longboat Key, Lido Key, and Bradenton Beach. Nice ride, but kept it at a moderate pace.

    Swam today, usual masters practice. Beth coached. More folks were there than have been the last couple of weeks, as we had decent weather, and most folks are back into their normal schedules.

    Warm up
    400 sw, 300 k w/ fins, 200 pull, 100 choice
    probably got in about 600 or so.

    8 x 100 on 1:35 as 75 swim 25 fast

    16 x 25 on :40 fast, every 3rd no breath

    3 x
    100 on 1:45 k w/ fins
    200 on 3:00 sw w/ fins

    100 easy

    6 x 100 on 1:45 as 25 dr, 50 sw, 25 fast
    did 2 of these and called it a night.

    Still swimming easy to moderate, watching the HR. Not too exciting, but better than nothing. I'm trying to focus more on technique, drilling a lot of the swims, going deep and kicking more off the turns. Not swimming anything fast, just making sure not to over work for now. I have to figure a way to get in shape for that treadmill stress test next week!
    Tags: bike
    Swim Workouts
  8. 9/3 Jog and Swim

    by , September 4th, 2009 at 11:30 AM (FREEDom)
    Morning Jog
    Ran about 30 minutes, easy jog. Ran about 1.4 out at pretty leisurely pace. On the way back, I ran 1 minute, working on lengthening my stride (technique!), then walked for 30 seconds.

    6:30 PM Masters workout
    Regular masters workout. Coach Beth on deck. Water was ok. We've been having smaller turn outs lately... weather and the slack time of the season I hope.

    400 sw, 300 k w/ fins, 200 pull, 100 choice

    4 x 200 on 2:50 "fartlek" - 4 strokes fast, 4 easy. I just cruised these, held around 2:30. Slow for me now, but I remember when that was pretty good for me.
    200 easy

    3 x
    3 x 50 on :40 (was assigned :35, but I need to back off)
    1 x 50 on 2:00 easy

    200 easy

    24 x 25 on :25 swim w/ paddles, breath 3 times on #1, 2 on #2, 1 on #3, 0 on #4, repeat.
    200 easy

    20 x 25 on :30 kick

    I warmed down after this set... next set was:

    3 x 100 on 1:40, 75 swim 25 fast

    I still have to moderate my workouts, and keep the HR down < 120. The doc was telling me to take it easy. I'll take the time work more on technique, deep, streamline turns, and kicking. I have some more tests coming up week after next, so we'll take it easy, but keep moving, until we get this figured out. My plan now is to try and break the treadmill on the stress test. But first, a weekend away with my wife on the beach for the holiday. Will try to get in some cruises on the bike and maybe some easy OW swimming while I'm there.
    Tags: running
    Swim Workouts
  9. Catching back up

    by , September 2nd, 2009 at 10:42 PM (FREEDom)
    Training has been sporadic and light the last couple of weeks. Business travel Tu - Th last week interrupted my training with early flights and early meetings, and dinner meetings, so only hit the hotel gym lightly on Thursday morning. Got back Thursday evening, then had another training interruption ... a medical scare, so took it easy over the weekend. Now back to some light intensity training this week. Doctor appointment tomorrow, so hopefully get the go ahead to ramp up intensity.

    Monday 8/31 - AM weights. We have a new stretch cage at the Y, so I was breaking that thing in.
    Monday 8/31 - PM swim. Swam as an extended warm up, just stretching out, low intensity. Kept pulse rate around 100 or less.

    Tuesday 9/1 PM - no swimming as there was HS swim meet. Sharon and I rode bikes, but it looked like it was about to storm, so we cut it short. About 18 miles, just cruised.

    Wednesday 9/2 PM - regular masters workout, swimming in the rain. Me and 8 girls on the team. Increased my intensity a bit from Monday.

    Warm up
    500 sw, 400 pull w/ snorkel, 300 kick w/fins, 200 drill, 100 choice

    4 x 200 on 2:40 pull w/ paddles hyp 3,5,7,3 by 50. I did the first 2 w/ snorkel

    8 x 75 on 1:15 25k, 25sw, 25fast

    24 x 25 on :30 IM order by 2s, 1dr, 1sw

    10 x 25 on :35 kick w/ board
    10 x 25 on :30 kick w/ fins

    200 easy

    Just stretched it out, easing back into training mode. Another turn of the crank tomorrow.
    Swim Workouts
  10. 8/19 Bike, Run, and a short swim

    by , August 19th, 2009 at 10:12 PM (FREEDom)
    7am Bike and Run
    I wanted to get another ride and run today, last major work before my triathlon on Saturday. I rode the Suncoast Trail... nice and flat, first thing. Just me and dragon flies out there at 7am... I must of run into a couple hundred of them... I knew when I hit one.

    After about a 2.5 mile warm up, there is about a 10 mile stretch uninterrupted by any intersection or traffic, so good for a little time trial. I rode it on the way out, and averaged 20.1 mph, rested a bit, and rode back in, averaged 20.6. Pretty happy with that, I guess. The tri will have about a 10 mile bike ride, so this is a decent test. I will need to ride a bit faster in the race, but I think I can go faster with competition.

    After the bike ride, ran 2.0 miles -- out to the 1 mile marker, and turned around. 9:05 on the way out, 8:30 on the way back. OK with that. Took a bit to get some decent rhythm after biking, and definitely tried to pick it up on the 2nd half.

    6:30pm SCY

    Regular masters workout. Beth coached. Water was slightly warm once I got warmed up.

    warm up
    400 300... cut warm up short, as George got in early and was ready to go

    5 x 100 on 1:35, emphasis on swimming strong between the flags

    "Super 50s set", as it was described by Beth
    Base interval :25 sec per 25
    #1 25, 25, 50
    #2 25, 75
    #3 50, 50
    #4 75, 25
    #5 50, 25, 25

    200 easy

    5 x 100 on 1:45 non-free... swam back.
    Only got the first in, the lightning, so that was it.
    Tags: bike, running
    Swim Workouts
  11. 8/18 Dryland and Golf

    by , August 18th, 2009 at 09:35 PM (FREEDom)
    6am Dryland
    Did my usual circuit of weights for about an hour. Maybe cut back slightly on a couple of things since I have a triathlon on Saturday. Then jogged about 30 minutes on the treadmill, ran up to 6.5 mph! Watch out, I'm in the passing lane! Then stretched for about 15 minutes.

    Evening Golf league
    Tight match. Going for the team wild card play off spot for the league championships. I ended up halving my match. Coulda, shoulda won, left a couple of easy putts short on the lip. We lost the match as a team, and thought we had missed the playoffs. However, we both finished with the same record, and we won on season total points. Kind of like NHL hockey I think. First playoff match is Saturday, but I'll be doing the triathlon.

    I'm hoping to get a 25 mile or so ride in the early morning if I can squeeze it in, and little running after the bike, if work does not get int the way. I'll swim Wed and Thurs evening, and otherwise try to rest a bit for the Saturday race. I might go to the yoga class on Friday evening, since that helps me stretch out and relax. But will have wake up before 4am on Saturday to get ready.
    Tags: golf
    Swim Workouts
  12. 8/17 SCY

    by , August 17th, 2009 at 10:01 PM (FREEDom)
    6:30pm SCY
    Regular Masters workout. Beth coached. Water was fine.

    400 sw, 300 pull, 200 kick, 100 choice

    5 x 200 on 3:00 pull hyp 3/5/7/3 by 50. I swam the 1st 3 w/ my snorkel, 2 & 3 with the restrictor cap.

    2 x
    3 x 25 on :30 fly
    3 x 25 on :30 back
    3 x 25 on :30 ??
    3 x 25 on :30 free

    20 x 25 on :30 IM order kick. I used fins, went fly, back, fly on back, free.

    6 x 100 on 1:40 as 75 free swim, 25 kick

    6 x 50 on 1:00 swim, as
    #1 4 breaths
    #2 3 breaths
    #3 2 breaths
    #4 - 6 1 breath... made 'em

    200 easy.
    Swim Workouts
  13. 8/15 7am SCY

    by , August 15th, 2009 at 12:22 PM (FREEDom)
    7 -9am SCY
    Masters workout. Beth coached. Had a good turnout for a 7am practice. A lot of folks are not early risers, and more used to swimming later. Pleased to see we had so many. We could spread out and use most of the lanes. Water was nice.

    warm up
    400 sw, 300 pull, 200 kick w/ fins, 100 choice

    4 x 200 on 2:50 "fartlek" as 5 strokes hard, 4 strokes easy. I mostly swam hard out of and into the walls, and easy for a few strokes in the middle. These can be tiring changing speeds. Went 2:20 > 2:17 or so.
    200 easy

    3 x
    3 x 50 on :35. Went 32s and 31s
    1 x 50 on 2:00 easy

    200 easy

    24 x 25 on :25 3/2/1/0 breaths, swim w/ paddles
    200 easy

    12 x 100IM as
    1 - 3 drill on 1:50
    4 - 6 swim on 1:40
    7 - 9 kick on 1:50
    10 -12 swim on 1:40. Swam last 2 back.
    200 easy

    10 x 25 on :30 kick w/ fins
    10 x 25 on :35 kick no fins. I bet a cup of coffee with Tara on the last 2 I could beat her. She and I usually slog along in kick sets. Well, Tara has been sandbagging all these years! She kicked my .... I doubled or nothing on the 2nd one... good thing she's not a coffee drinker!

    warm down
    300 easy

    Felt good in the water today. Maybe the yoga last night helped me stretch out.
    Swim Workouts
  14. 8/13 Run and Swim

    by , August 14th, 2009 at 08:51 AM (FREEDom)
    Missed a couple of days of training. Had some family in the area to catch up with.

    7am Jog
    Ran 3.7 miles in about 32 minutes or so. The times are coming down. Need to get back on the glucosomine .. I'm feeling it a little bit in my knees.

    6:30pm SCY

    Regular masters workout. Beth coached. Got in a few minutes late due to some lighting in the area, but still got the workout in. Water was OK.

    400 sw, 300 pull, 200 kick, 100 ch

    10 x 75 on 1:15 pull, build
    200 easy
    12 x 50 on :55 rolling IM. Swam back on ??stroke.

    4 x 300 broken as
    #1 - 200, 10 sec rest, 100, on 3:55
    #2 - 2 x 150, 10 sec rest, on 3:55
    #3 - 3 x 100 on 1:40 desc 1>3
    #4 - 6 x 50 on :45

    4 x 50 on 1:00 choice. I kicked. Board, no fins.

    400 warm down.

    Swam ok. Tried to work the 300s pretty decently , especially the first 2.

    Next competition:
    August 22: Publix Family Fitness Week Ft. Desoto Triathlon. Sprint.

    Other events I'm considering:
    September 25- 26: Golf league end of season Jamboree
    October 3:
    Daiquiri DeckTropical Splash (1K, 3K, 5K). Sarasota FL
    October 4: Siesta Key Triathlon. I'll already be down there, so make it a double, please.
    October 10-11:
    Race for the Oceans (1K & 5K). Fort Myers Beach FL. Open water clinic with Aaron Piersol & Rowdy Gaines on October 10. Races on October 11. Probably won't make this, but maybe.
    Oct. 17-18 / SCM:
    Rowdy Gaines Masters Classic. Orlando FL. But I have a football game weekend.
    Nov. 15 / SCM:
    Bridge the Bay I. Sarasota FL
    Nov. 22 / SCM
    : Bridge the Bay II. St. Petersburg FL
    Dec. 5-6 / SCM:
    Holiday Classic. Coral Springs FL. I'll already be down there for my daughter's cheerleading game.

    Plus I have 4 UF football games and 3 FAU cheerleading games on the schedule as well. Looks like a busy Fall....
    Tags: running
    Swim Workouts
  15. 8/10 Run and Swim

    by , August 10th, 2009 at 09:33 PM (FREEDom)
    7am Run
    Ran about 30 minutes. Jogged for about 16 minutes. Then on the way back, jogged 30 secs easy, and 1 minute "fast". Well, faster.

    6:30pm SCY
    Regular Masters workout. Water was a touch on the warm side. Beth coached.

    400 sw, 300 pull, 200 kick, 100 choice

    8 x 125 on 2:05 "rolling IM", where the 50 rolls from fl, to ba, to ?? to fr. I mostly swam as 25 fl, 25 ba, 25 fl, 25ba, 25 fr. These were definitely a slog. Legs were not there.

    6 x 100 on 1:30 pull hyp 3/5/7/3. I ended up descending these down to 1:05.
    100 easy

    6 x 100 on 1:20 swim. Was assigned 1:30, but I wanted to get some tighter intervals to try to get moving. I ended up descending these down to 1:03. Started to fell beter.

    4 x 100 on 2:00 IM kick

    8 x 50 on :50 mid pool starts, double turns

    2 x 50 fast

    200 easy

    It seems like it takes about 45 minutes to get going lately. Perhaps its some of the cross training in the last couple of days... 40 mile bike ride on Sunday, and jogging in the morning must wear out my delicate legs.
    Tags: running
    Swim Workouts
  16. 8/8 Swim and Golf

    by , August 8th, 2009 at 08:50 PM (FREEDom)
    7 - 9am SCY
    Regular Masters workout. Just moved from 10am to 7am, but now for 2 hours. Got to wake up earlier, but get some more time in the pool now, and get it done earlier.
    Beth coached. Water was nice.

    400 sw, 300 pull, 200 kick, 100 choice

    6 x 125 on 1:50 pull. Did 1 - 4 w/ snorkel
    4 x 100 on 1:30 swim
    4 x 75 on 1:10 swim
    4 x 50 on :50 swim

    12 x 25 on :30 fast. I did 2 x (2 fl, 2ba, 2fr)

    4 x
    2 x 100 on 10 sec rest
    4 x 25 on 5 sec rest
    #1 IM
    #2 Back
    #3 ?? I did kick w/ fins
    #4 Free
    5 x 200 on 3:00 "fartlek" - was supposed to be 4 strokes fast, 4 easy. Did 8 fast/easy, which equates to about 1/2 lap fast, 1/2 easy. Still pretty exhausting.

    4 x 50 on :45

    200 easy warm down
    The entire workout out was 5800 yards as I recall. Might have forgot something. 2 hours, pretty decent yardage and work.

    I took yesterday off from any training... was tired. But then I was even worse yesterday, just dragging around all day, visiting with my folks. I think I was up too late. I felt better today even after swimming 5800 yards, tired, but not draggging all day like yesterday.


    Teed it up with my folks who are down visiting, 18 holes. Hot, but some breeze, so not too bad. Played OK on the front. Stunk on the back. Shot 82 from the back tees, with 5 3 putts... pretty bad. Oh well, when you don't play much, hard to get up too upset. Could have been better, but then I made a couple of shots where it could have been worse if I did not pull those off.
    Tags: golf
    Swim Workouts
  17. 8/6 SCY Swim

    by , August 6th, 2009 at 11:06 PM (FREEDom)
    6:30pm SCY
    Regular masters workout. Beth coached on deck. Water was niiiice! I felt like a sore, stiff, old slug.

    Warm up
    400 sw, 300 pulll, 200 kick, 100 choice
    I was busy solving the worlds problems, so only got in about 500.

    2 x 300 on 4:15 pull. Still warming up on the first on, went 3:19 on the second.
    100 easy
    8 x 75 on 1:10 build
    8 x 50 on :45 swam the first few with snorkel trying to get some balance back. It helped.
    100 easy
    16 x 25 on :25 IM order. Swam back on ?? leg.
    100 easy
    10 x 25 on :35 kick
    10 x 25 on :30 kick w/ fins
    100 easy

    5 x 100 on 1:40, desc 1 > 2, 3 > 5

    200 easy warm down

    Try to sleep in this morning to get some extra rest, but still was up around 6am. Oh well, still took it easy this morning, but was a busy work day. Still felt tired in the pool. The last set of 5 x 100s finally got a little loose, descended down to 1:00.
    Swim Workouts
  18. 8/5 Run and Swim

    by , August 5th, 2009 at 10:47 PM (FREEDom)
    7:00am Jog
    Light jog for about 20 minutes...needed to cut it short today.

    6:30pm SCY
    Regular masters workout. Beth coached. Water was nice.... had a storm this afternoon, so the water was nice and cool... chilly.

    warm up
    400 sw, 300 pull, 200 kick, 100 ch

    16 x 25
    - odds drill on 30
    - evens swim on 25
    200 easy

    broken 500 as:
    - 150 swim, 10 sec rest
    - 200 choice (back), 10 sec rest
    - 150 swim
    100 easy
    broken 500 as:
    - 100 choice (back), 10 sec rest
    - 100 free, 10 sec rest
    - 200 free, 5 sec rest
    - 100 free, fast
    200 easy drill

    4 x 50 on :55 stroke (back)
    4 x 50 on :50 stroke (back)
    4 x 50 on :45 stroke (back)
    4 x 50 on :40 stroke (back) -- made 'em
    (I modified this set a bit ... interval was 55, 55, 50, 45, but dropped it down).
    100 easy

    3 x 50 fast... 1 free, 1 fly, 1 SDK. we actually did these as relays, had some fun...

    200 easy warm down
    Tags: running
    Swim Workouts
  19. 8/3 Run and Swim

    by , August 3rd, 2009 at 09:27 PM (FREEDom)
    6:45 AM Run
    Ran about 35 minutes, 3 miles or so. First half was a decent jog pace. The 2nd half did some 1 minute run at a faster pace, 1 minute walk.

    6:30 PM SCY
    Regular masters workout. It was rainy, but not lightning when we started. Thankfully, got the whole workout in. Water was good. Swam with Lisa W and Mike R, next to Joe, Sheila, Barbara, John, Tom, and Tim.
    Coach Beth on deck.

    Warm up
    400 300 200 100

    Set 1
    10 x 75 on 1:15 pull - 6 w/ Snorkel, 4 without
    200 easy

    Set 2
    broken 500 as
    4 x 25 on :05 sec rest, free perfect form
    4 x 25 on :05 sec rest, back perfect form
    200 moderate
    100 fast - went 1:00
    100 easy

    Set 3
    12 x 50 on :55 rolling IM. These are fl/ba, ba/??, ??/fr, fr/fl. I did some ba and fl for the ??.

    Set 4
    4 x 300 as
    (swim straight through)
    #1 - 200 swim, :10 sec rest, 100 swim, on 3:55
    #2 - 2 x 150 swim, :15 sec rest, on 3:55
    #3 - 3 x 100 on 1:35, desc 1>3
    #4 - 6 x 50 on :45
    2 x
    50 easy :10 sec rest
    50 fast :10 sec rest
    warm down
    200 easy

    Kind of got blind sided with set 4, but pushed it pretty good. Not any great times, but got some good work in the last 30 minutes. When I set up a workout, I usually do the hard stuff first, since I'm swimming. Sometimes, doing the hard stuff last makes it more challenging mentally if not physically.
    Tags: running
    Swim Workouts
  20. 8/1 Swim and Bike

    by , August 2nd, 2009 at 09:55 PM (FREEDom)
    8am SCY
    Regular Saturday masters swim. Moved up early due to the county Special Olympics today. First time back in the water since Monday... been traveling Wed - Fri. Wed wast travel day, Thurs I set my alarm wrong, and did not sleep well Thurs, and had an early meeting.

    I weighed myself before workout... ugh. 189 lbs... road warrior food and no work outs catching up to me.

    Coach Beth on deck
    400 300 200 100 warm up

    2 x 300 on 4:15 pull
    8 x 75 on 1:30 build
    200 easy

    8 x 50 on :50 odd free, even back
    16 x 25 on :30 IM order
    10 x 25 on :35 kick
    10 x 25 on :30 kick w/ fins

    5 x 100 on 1:40 desc 1>2, 3>5

    200 easy warm down

    Felt sluggish of course, not swimming for 4 days. Started to feel better towards the end... got down to 1:02 and 1:00 on the descend 100s.

    Bike 10:50am
    Rode with Mike and Sharon on the hills of San Antonio, FL. Grabbed a bite on the way out to refuel after swimming. Nice ride, a bit warm of course, but had 3 bottles with me... have to drink a lot. 35 miles, felt good.

    Sunday 8/2
    Yard work, 2 hours in the Florida sun. Quite the workout today, maybe the hardest of the week.. I went to the grocery store with Sharon later, and weighed myself... 182lbs. I lost 7lbs in 18hrs. Different scales, water weight, or some hard work?
    Tags: bike
    Swim Workouts
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