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Keepin Track 2010

I swim because I can...I blog my work because I should.

  1. Tuesday Feb 8

    by , February 8th, 2011 at 10:33 PM (Keepin Track 2010)
    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:

    800 WU
    200 Kick
    6x25 BA drills
    2x50 BA
    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)

    easy 50

    300 IM Kick broken at 50's on 1'

    SPEC
    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

    WD
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  2. Thursday Feb 3

    by , February 5th, 2011 at 05:41 PM (Keepin Track 2010)
    600 WU
    4x(50 Drill, 2x25 Swim) IM order by sets
    200 K

    HQ
    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

    easy 100

    2x (Pull 100 FR, Swim 3x50 SPEC) on 2' and 1'
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  3. Tuesday Blizzard-o-rama

    by , February 5th, 2011 at 05:40 PM (Keepin Track 2010)
    600 WU
    200 Kick

    SPEC 2x S100 drill/Swim, 2x50 swim, 4x25 hard

    Swim 4x5x100 on interval +10.
    1st set
    FLY-FR-FR-FR by 25
    2nd set
    FR-BA-FR-FR by 25
    3rd set
    FR-FR-BR-FR by 25
    4th set
    FR-FR-FR-FR by 25.

    16 50's K on 1' with kids
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  4. Friday January 28

    by , January 28th, 2011 at 05:23 PM (Keepin Track 2010)
    400 swim
    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.

    WD
    2300

    hot tub
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  5. Tuesday Jan 25

    by , January 27th, 2011 at 09:45 PM (Keepin Track 2010)
    600 WU
    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

    4x
    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
    Rest :30
    Repeat

    easy 50

    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.
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  6. Thursday Jan 27

    by , January 27th, 2011 at 09:42 PM (Keepin Track 2010)
    15 min wu
    6x50 FR drill down, swim back on 1'
    K300 IM (by 50's) with flips

    HQ
    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'

    SPEC
    200 (alt 25 drill, 25 swim)
    S4x50 on 1'
    S2x4x25 on :30 (est :30 between sets)
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  7. Friday Jan 21

    by , January 21st, 2011 at 12:43 PM (Keepin Track 2010)
    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:

    400 FR/BA
    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

    P400 FR

    hot tub!
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  8. Thursday Jan 20

    by , January 20th, 2011 at 11:17 PM (Keepin Track 2010)
    20 min WU
    2x25 BR drill
    100 BR easy
    2x25 BA drill
    100 BA

    200 K with flips

    HQ
    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)

    easy 100

    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
    200 WD
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  9. Tues Jan 18

    by , January 19th, 2011 at 02:51 PM (Keepin Track 2010)
    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

    easy 50

    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.
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  10. Thursday Jan 13

    by , January 13th, 2011 at 08:57 PM (Keepin Track 2010)
    20 min WU
    200 K alt BA/FR
    4x50 alt 25 BR/25 FR
    8x25 FR descend on :30


    HQ
    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.

    easy 100

    200 kick SPEC with board and flips

    recovery
    2xP100FR, S100 BA, S4x25 IM order on :30

    WD

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  11. Sat, Jan 9

    by , January 9th, 2011 at 02:59 PM (Keepin Track 2010)
    400 swim
    150 K
    50 drill

    P200 FR 1:30 base
    P4x100 FR 1:30 base
    rest :30
    K 200 FR w/board
    K 4x100 BR no board on 2:00 base
    P200 FR
    S 4x100 BR (alt 25 drill, 25 S) on 2:00 base

    100 WD

    2500
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  12. Thurs Jan 6-Australian HQ

    by , January 7th, 2011 at 06:07 PM (Keepin Track 2010)
    20 min wu
    200 FR alt 25 drill, 25 swim
    200 K with fins dolphin alt back and stomach.

    8x25 descend on :30 FR

    HQ

    Swim 5x100 FR from push all out on :30 plus training interval (held 1:05, 1:05, 1:03, 1:04, 1:05)
    easy 100
    Swim 16x25 IM order from a dive. On 1'
    Easy 50

    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
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  13. Tuesday Jan 4

    by , January 4th, 2011 at 11:37 PM (Keepin Track 2010)
    Got my rear end whooped tonight. clark...you will love the distance side of this one...T

    20min WU
    5x50 FR drills
    200 BA kick with flippers

    S500FR, S2x250 FR, S4x125 FR on training base

    Easy 50

    4x50 kick SPEC with flips
    SPEC set
    S4x150 SPEC (25 drill, 50 Swimx2)

    Easy 50

    4mid pool 50s work turn breakouts

    200 wd
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  14. Dec 28

    by , December 28th, 2010 at 11:08 PM (Keepin Track 2010)
    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.

    easy 100

    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

    easy 200
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  15. Dec 23

    by , December 28th, 2010 at 11:07 PM (Keepin Track 2010)
    20 min wu

    4x50 IM order drill down, swim back
    4x50 IM order kick down, swim back

    HQ
    4 sets (3x50) IM order #1 PULL #2 KICK #3 SWIM
    Do all hard on 2'

    50 easy

    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
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  16. Dec 21

    by , December 28th, 2010 at 11:06 PM (Keepin Track 2010)
    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.
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  17. Dec 14 and 16

    by , December 28th, 2010 at 11:05 PM (Keepin Track 2010)
    WU
    200 FR swim easy
    200 Mix drills easy
    4x50 build on 1'

    HQ
    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'

    easy 100

    2x100K with flips alt 50BA/50FR

    IM ORDER once thru for each stroke
    50 drill
    50 build
    2x25 swim



    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.
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  18. Dec 9

    by , December 28th, 2010 at 11:04 PM (Keepin Track 2010)
    WU
    300 kick w fins alt Fl/Ba
    6x50 I'm transitions mod work turns.
    8x25 descend 1-4 spec 5-8 FR

    HQ
    6x75 free on2:00 at 85%, best poss avg.
    3x50 spec on 2
    3x50 FR on 2

    100 easy

    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)

    Wd
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  19. Dec 7

    by , December 28th, 2010 at 11:04 PM (Keepin Track 2010)
    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)
    easy 100
    3x100 (#1 FL/BA, #2 BA/BR, #3 BR/.FR)
    6x50 descend SPEC
    200 WD
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  20. Dec 2, 2010

    by , December 2nd, 2010 at 11:15 PM (Keepin Track 2010)
    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

    easy 100

    2x300IM broken by 50 on 1:00

    200 WD
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