I swim because I can...I blog my work because I should.
It's recovery week (and no that doesn't mean sit on the couch and eat more snacks bummer hey? hee hee
Tonight's workout below:
6x25 BA drills
2x50 FR drills
4x50 with flips under water to half way on 1'
3x5x100 descend on training interval plus 10
1st set pull, rest :30 worked on up tempo-ing pull
2nd set swim, rest :30 more up tempo on recovery
3rd set swim with fins, rest :30 (I pulled this instead)
300 IM Kick broken at 50's on 1'
4x50 on 1' rest :30
3x50 on 1' rest :30
2x50 on 1' rest :30 finally felt right in this set
1x50 on 1' rest :30
4x(50 Drill, 2x25 Swim) IM order by sets
6x75 from a push on 2' hard-hold best possible average over the set (held :51 or :52)
3x(50 swim, 25 Swim) SPEC on 2" and 1' respectively
3x(50 swim, 25 swim) FR on same
2x (Pull 100 FR, Swim 3x50 SPEC) on 2' and 1'
SPEC 2x S100 drill/Swim, 2x50 swim, 4x25 hard
Swim 4x5x100 on interval +10.
FLY-FR-FR-FR by 25
FR-BA-FR-FR by 25
FR-FR-BR-FR by 25
FR-FR-FR-FR by 25.
16 50's K on 1' with kids
200 FR/BA kick
100 dolphin kick with fins
100 dolphin wo fins
100 BR kick
8x50 drill down/swim back IM Order
8x75 FR P1-4, S5-8 on 1:05
S 12x25 BR just working little pieces of tech.
4x50 Swim Free (12.5 fast in each one. The first one do the first 12.5 fast then easy, The second the second 12.5, and onward)
200 K with flips
P200 MOD on 3:00,
S 2x100 MOD/HARD on 1:30,
S 2x50 HARD-should be +5 of best time from push :29 or :30 each one for me
4x50 Kick same as 50's after warm up with 12.5 fast in each one.
Distance people: 600 Pull every 4th length fast
Stroke people: 2x( 100 SPEC with 4 different drills-one each length, 4x25 80% on :30, rest :30)
200 WD with relay starts.
15 min wu
6x50 FR drill down, swim back on 1'
K300 IM (by 50's) with flips
2x100 SPEC on 3' 1:17, 1:18
2x100 FR on 3' 1:02, 1:01
**these 100's felt horrid. i tried to get my game on but was tired and sluggish and heavy. fred suggested another aerobic wo each week. run or bike.
1x100 SPEC (50 K, 50 swim) on 3'
1x100 FR (same) on 3'
3x50 SPEC on 2' :34 :33 :34
3x50 FR on 2'easy 100 :26.5 :27 :26
4x50 K with flips all FR on 1'
200 (alt 25 drill, 25 swim)
S4x50 on 1'
S2x4x25 on :30 (est :30 between sets)
Had to get in today after last night to reduce the lactate and work some better kick/stroke. Not much but, a little is better than nothing:
200 K alt FR/BA
200 alt BR K/BR drill
100 K fly
(all above no flips)
S2x25 BR hands
S2x25 BR arms
S2x25 BR elbows
S2x25 BR hips
S2x25 BR kick
20 min WU
2x25 BR drill
100 BR easy
2x25 BA drill
200 K with flips
S100SPEC on 3' (1:17)
S100 IM on 3' (1:11)
S100 FR on 3' (1:00)
S300 IM broken at 50's on 2' (BR :34, FR :26)
K6x50 with flips SPEC first 12.5 of each length under water on 1'
P 400 FR alt breathing 3's and 4's by 25
starts, work hand reaction time
20 min WU
4x50 FR Drill
200 FR work entry order hand, elbow, shoulder, hip
15 min vertical kicking with varied intervals
4x100 on training interval working head position rest :30
4x100 on training interval working hand entry rest :30
4x100 on training interval working catch pattern rest :30
4x100 on training interval working hip rotation rest :30
K300 IM broken by 50's on 1' with flips (or not)
Specialty people: 4x (50 drill Spec on 1', 2x25 at 80% on :30, rest :30)
Distance people (800 pull every fourth length hard)
WD with starts working starting position.
20 min WU
200 K alt BA/FR
4x50 alt 25 BR/25 FR
8x25 FR descend on :30
2x100 SPEC 50 K 50 S on 2'
2x100 FREE same way
2x50 SPEC on 2' :34, :35
2x50 FR on 2' :26 :27
2x2x25 SPEC on :40 rest :30 between sets
2x2x25 FR same way not recovering well on these 25's. chose to swim good stroke over fast.
200 kick SPEC with board and flips
2xP100FR, S100 BA, S4x25 IM order on :30
P200 FR 1:30 base
P4x100 FR 1:30 base
K 200 FR w/board
K 4x100 BR no board on 2:00 base
S 4x100 BR (alt 25 drill, 25 S) on 2:00 base
20 min wu
200 FR alt 25 drill, 25 swim
200 K with fins dolphin alt back and stomach.
8x25 descend on :30 FR
Swim 5x100 FR from push all out on :30 plus training interval (held 1:05, 1:05, 1:03, 1:04, 1:05)
Swim 16x25 IM order from a dive. On 1'
4x50 kick with or without fins SPEC
SPEC overload set: all one stroke MOD 4x (50 PULL, 50 KICK, 2x25 swim) all on 10 sec rest.
150 warm down with relay starts
Got my rear end whooped tonight. clark...you will love the distance side of this one...T
5x50 FR drills
200 BA kick with flippers
S500FR, S2x250 FR, S4x125 FR on training base
4x50 kick SPEC with flips
S4x150 SPEC (25 drill, 50 Swimx2)
4mid pool 50s work turn breakouts
The consensus around the deck today was that we all felt like we hadn't been in the water for a few weeks...not just a couple days. Amazing what a few too many cookies and cocktails will do to the old bod. I only mention it in case either of you feel the same. Don't be discouraged...it's the common theme of the day!
Our workout from tonight...
10 min WU
S4x50 build up on 10 sec rest
S50, 100, 150, 200 FR (10 sec rest between)
K200 mix with flips
3x3x100 alt 25 SPEC, 25 FR on 1:40 work on holding stroke, rest :30 between sets. I kept BR stroke count to 6,7,8 mostly 7.
K6x50 with flips. work underwater for first 25.
2x (P250 on 3:20, S 2x25 hard on :30, rest :30)
4x25 build IM order on :30
20 min wu
4x50 IM order drill down, swim back
4x50 IM order kick down, swim back
4 sets (3x50) IM order #1 PULL #2 KICK #3 SWIM
Do all hard on 2'
200 SPEC kick no flips
8x50 mod SPEC down, FR back on 1'
3x200 mod swim add 50 easy backstroke to one 50 of each 200
10 min WU
4x25 BR drills
swim 200 FR with BR pullouts
4x25 BA drills
swim 100 alt 25 K, 25 Sw BA
Swim 100 alt 25 K, 25 Sw BR
Kick 200 with fins
3x100 work entry
3x100 work catch
3x100 work 1st half pull
3x100 work 2nd half pull
3x100 work recovery
K 6x50 in 300 IM order
Played Christmas Swim-opoloy so you're on your own for the end of this one. We
were rolling dice and landing on swim sets all random lane by lane.
200 FR swim easy
200 Mix drills easy
4x50 build on 1'
2x100 SPEC hard on 3'
2x100 FR hard on 3'
2x50 SPEC on 2'
2x50 FR on 2'
4x25 SPEC on 1'
4x25 FR on 1'
2x100K with flips alt 50BA/50FR
IM ORDER once thru for each stroke
sorry I forgot tuesday. we did a main set of 5x4x100 on our training
intervals. the rest was a mix of drill kick and warm up.
300 kick w fins alt Fl/Ba
6x50 I'm transitions mod work turns.
8x25 descend 1-4 spec 5-8 FR
6x75 free on2:00 at 85%, best poss avg.
3x50 spec on 2
3x50 FR on 2
200k with flips or breast kick
4x25 hard kick on :40
2x(100fr on 1:30, 100 back on 1:30, 4x25 IM order on :30)
15 min WU
4x50 Fr drill entries
4x50 K with flips alt fr and ba
200 S working entry and turns
3x (P300, S200, S100, rest 20)
3x100 (#1 FL/BA, #2 BA/BR, #3 BR/.FR)
6x50 descend SPEC
20 min WU
4x50 on 45 raise heartrate
300 kick alt 50 FR, 50 stroke
P400 mod (1:30 base) Swim 8x50 85% Hard on 1:00 (held 30-32 from push)
P200 mod, Swim 4x50 hard
P100 mod, Swim 4x25 hard on :40
2x300IM broken by 50 on 1:00