I swim because I can...I blog my work because I should.
We had to cram a 90 minute workout into 60 tonight.
15 min WU
4x50 (#1 easy/fast by 25, #2 fast/easy #3 easy/easy #4 fast/fast) on 1:10
Kick 300 hold underwaters to second light
3x (P300, S300) on 4:30
200 Kick with flips alt fast 50 swim/easy 50 kick
S 4x50 alt easy and fast
15 min WU
2x50 free drills work core and leg rock
4x50 swim FR on 10 sec
4x50 swim with flips FR work lean on either arm big catch
200 kick down swim back alt 50 fr/50 stroke
4 (4x100 on TI 1:30, rest 30) hold best poss average. I held 1:14. needed to pull the 3rd set for left leg quad cramp.
300IM broken at 50's kick with flips
4x(2x25 on :40 rest 20) all specialty
600 WU (200 FR, 200 alt FR/BA, 200 mix kick & drills)
4x50 FR work catch drills on 1'
4x50 FR pull work finish drills on 1'
200 kick alt FR/FL by 25 with flips
100IM kick by 25's (on 10 sec rest) build each 25 with flips
HQ (High Quality)
4x75 on 2 minutes @ 85% hold fastest possible average (held :53)
3x50 SPEC on 2' from dive start hold best poss average (36, 35, 37)
3x50 FR on 2' from dive start hold best poss avg. (27, 26, 28)
300IM Kick broken at the 50's with flips on 1'
#1 Pull, Kick, Swim by 25's
#2 KSP by 25s
#3 SPK by 25's
300 IM kick with flips broken at the 50's on 10 sec rest
4x75 (25 drill, 25 kick, 25 swim) on 10 sec rest
3x100 (alt drill swim by 25) rest 10
6x50 SWIM solid on :50
200 flutter kick no flips
4x100 (alt left only, swim by 25) 1:40
4x100 (alt r only, swim by 25) 1:40
4x100 combined stroke 1:30
2 of each IM transition turn from midpool
20 min wu
4x50 free drills
Kick50,100,150,200 with flips
Pull300, swim 6x50 (1:30 base)
Pull200, swim 4x50 same
Pull 100, swim 2 x 50 same
Drill100 fly, 4x 25 fly on :30
Drill 100 back, 4x25 back on same
Drill 100 br, swim 4x25 br
Drilln100 fr, swim 4x25 fr
Breakouts and finishes. 1of each stroke.
200 free drills
4x50 kick fr w/board
4x 4x50 @ 60
Sets as follows (left arm only; right arm only; 25left-25right; 25 swim) all desc 1-4
200 kick wfins
100 drill fr
3x 4x50 str swim @ 50
R:30 betw sets
2x50 Fr Drill 1001 drill hold catch
4x50 (25 1001 and 25 swim)
200 Kick with flips
4x25 fast kick on :40
HQ FR 2 (4x25 hard on :20, 4x50 on :50, rest :30)
200 Kick (2x alt 25 stomach, right, left, back)
2x4x100 (1. 1st length fly, 2. 2nd length and so on)
3x25 BR on :45, rest 30
2x25 BR, rest 30
1x25 BR, rest 30
Goodness...I can't seem to get here to post. I should be in trouble with someone! Here's yesterday's wo
2x50 FR drill
4x50 FR swim on 1'
2x50 STROKE DRILL
K 4x50 dolphin kick BR arms.
2x [200 (alt 50 drill, 50 swim), 4x50 on 1'] BR
K 4x50 flutter with flips
P300, P2x150, S4x75, S6x50 on 1:30 base
easy 200 WD
Updated October 20th, 2010 at 10:26 PM by freestyle94
A beautiful morning in WI. 80 degrees expected for today. Though I would try for a few more outdoor workouts.
700 WU (last 200 kick)
4x (250 Pull FR, 4x25 execution style)
250 = mod to easy concentrate on keeping low heart rate and maintaining good form
4x25 2 sets FR 2 sets BR work on component of stroke well and build to fast holding that component.
3x200 S-P--mix str swim
3x50 free drills
2x50 Free drill
1x200 Free swim
200 kick w/zoomers
2x300 IM by 75 cont (12.5 L, 12.5 R, 25 kick, 25 swim
4x25IM order breakouts/swim
Total = 2800yds
I rarely make Thursday practices in the summer but the kids wanted to play at Wirth.
6x50 friggle drill 25/25 catch up or breathe weak side.
200 K with flips (I did first 25 of each length underwater)
4x25 race horse or rock band game
4x75 hard on 2:00
3x P300, S 2x50 Hard on 1:40 base
K 4x50 descend
felt good to go hard Blew the cobwebs out after the first few 75s. Need BR work though. All is tight.
Last night's practice slurred together with this morning's.
I will recount what i remember...
4x50 drill FR
4x50 swim with flips IM order
3x P200, S2x100, S2x50 HARD on 1:30 base.
600 MIX WU
4x50 IM order 25 stroke, 25 free
3x P300, S 4x75's descend on 1:40 base
set 1 FR
set 2 Pull FR, Swim IM 75s
set 3 Pull FR, Swim BR 75s
Shoulders dead tired!
4x50 1. easy/fast by 25, 2. fast/easy by 25 3. all easy 4. all fast
P200, S2x100, S4x50FR on 1:40 base
Felt good this am outside LC. Swam up a lane with Pete and Brent 1:30 base
4x50 R, L, K, S by 50
S 4x100 FR, S 1x50 SPEC, K 1x50 SPEC
S 3x100 FR, S 1x50 SPEC, K 1x50 SPEC
S2x100 FR, S 1x50 SPEC, K 1x50 SPEC
S1 x100 FR, S 1x50 SPEC, K 1x50 SPEC
2x50 BR drill
2x50 BA drill
200 K with flips (I chose wo-flutter)
SWIM STRAIGHT 1x50FR, 2x25SPEC, 2x50FR, 2x25SPEC, 3x50FR, 3x25SPEC
SWIM same as above but on interval. 1' for 50, 40" for 25
Swim same as #2 with fins.
P 200 FR hard
8x25 descend 1-4 and 4-8
How is it the middle of June already?
Morning workout today at Wirth. Storms last night, so a bit of a late start after pulling covers.
8x50 (25 IM order, 25 FR)
2x (P200, S2x100, S2x50 Kick with flips) 1:40 base
Morning practice started late cause the pool had been vandalized overnight. Lifeguard chair and lane rope spools in diving well. 10 lawn chairs a few signs, barrels of pool toys. What jerks.
WU 600 mix
8x50 (by 25: east hard, hard easy, all east, all hard)
3x (P200, S2x100, 4x50 IM Order) no rest between.
Swam with the Masters group before Cowboy Night at our place.
800 WU mix
6x50 25 drill, 25 swim (3Fr, 3 BR)
K200 no flips
P300, P200, P100 on training interval
S300, S200, S100 same
WD early for party