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Keepin Track 2010

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

  1. November 30

    by , December 1st, 2010 at 04:22 PM (Keepin Track 2010)
    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

    WD 200
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  2. Nov 16

    by , November 16th, 2010 at 11:12 PM (Keepin Track 2010)
    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.

    100 easy

    300IM broken at 50's kick with flips

    4x(2x25 on :40 rest 20) all specialty

    backstroke turns
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  3. Nov 12

    by , November 12th, 2010 at 10:57 AM (Keepin Track 2010)
    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)

    easy 100

    300IM Kick broken at the 50's with flips on 1'

    3x300IM
    #1 Pull, Kick, Swim by 25's
    #2 KSP by 25s
    #3 SPK by 25's

    WD
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  4. NOV 9

    by , November 9th, 2010 at 11:13 PM (Keepin Track 2010)
    600 WU

    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

    SPEC
    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

    easy 50

    2 of each IM transition turn from midpool
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  5. Nov 2

    by , November 2nd, 2010 at 11:32 PM (Keepin Track 2010)
    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

    Easy 50

    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.
    Wd
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  6. Oct. 27

    by , October 27th, 2010 at 12:34 PM (Keepin Track 2010)
    WU
    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
    50 ez

    200 kick wfins
    100 drill fr

    3x 4x50 str swim @ 50
    R:30 betw sets

    100 WD
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  7. Oct 21

    by , October 21st, 2010 at 10:30 PM (Keepin Track 2010)
    200 WU
    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)

    easy 100

    200 Kick (2x alt 25 stomach, right, left, back)

    2x4x100 (1. 1st length fly, 2. 2nd length and so on)

    easy 50

    3x25 BR on :45, rest 30
    2x25 BR, rest 30
    1x25 BR, rest 30

    200WD
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  8. Naughty October 19

    by , October 20th, 2010 at 10:14 PM (Keepin Track 2010)
    Goodness...I can't seem to get here to post. I should be in trouble with someone! Here's yesterday's wo

    500 WU

    2x50 FR drill
    4x50 FR swim on 1'
    2x50 STROKE DRILL
    K 4x50 dolphin kick BR arms.

    SPEC set
    2x [200 (alt 50 drill, 50 swim), 4x50 on 1'] BR

    K 4x50 flutter with flips

    FR
    P300, P2x150, S4x75, S6x50 on 1:30 base

    easy 200 WD

    Updated October 20th, 2010 at 10:26 PM by freestyle94

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  9. Outdoors still! in WI

    by , October 10th, 2010 at 06:38 PM (Keepin Track 2010)
    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.

    easy 100
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  10. Tuesday Sept 7

    by , September 8th, 2010 at 08:41 PM (Keepin Track 2010)
    Today's practice:

    3x200 S-P--mix str swim

    Vert kicking

    3x50 free drills

    main set:
    2x50 Free drill
    1x200 Free swim
    (repeat 4x)

    200 kick w/zoomers

    2x300 IM by 75 cont (12.5 L, 12.5 R, 25 kick, 25 swim

    4x25IM order breakouts/swim

    100 LD

    Total = 2800yds
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  11. Thursday July 8 2010

    by , July 8th, 2010 at 10:03 PM (Keepin Track 2010)
    I rarely make Thursday practices in the summer but the kids wanted to play at Wirth.

    600 MIX
    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

    WD

    felt good to go hard Blew the cobwebs out after the first few 75s. Need BR work though. All is tight.
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  12. July 7, 2010

    by , July 7th, 2010 at 11:50 PM (Keepin Track 2010)
    Last night's practice slurred together with this morning's.

    I will recount what i remember...

    Tuesday:
    600 mix
    100 kick
    4x50 drill FR
    4x50 swim with flips IM order
    3x P200, S2x100, S2x50 HARD on 1:30 base.
    WD

    Wednesday:
    600 MIX WU
    100 Kick
    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

    200 WD

    Shoulders dead tired!
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  13. Friday, July 2, 2010

    by , July 2nd, 2010 at 12:13 PM (Keepin Track 2010)
    600 Mix
    4x50 1. easy/fast by 25, 2. fast/easy by 25 3. all easy 4. all fast

    P200, S2x100, S4x50FR on 1:40 base

    WD
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  14. Wednesday, June 30, 2010

    by , July 1st, 2010 at 12:00 AM (Keepin Track 2010)
    Felt good this am outside LC. Swam up a lane with Pete and Brent 1:30 base

    600 mix
    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

    WD

    2200
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  15. Tuesday June 29, 2010

    by , June 30th, 2010 at 11:58 PM (Keepin Track 2010)
    600 mix
    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

    WD
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  16. Friday, June 18, 2010

    by , June 18th, 2010 at 09:04 AM (Keepin Track 2010)
    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.

    600 MIX
    8x50 (25 IM order, 25 FR)

    2x (P200, S2x100, S2x50 Kick with flips) 1:40 base

    WD
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  17. Wednesday, June 16, 2010

    by , June 16th, 2010 at 11:12 PM (Keepin Track 2010)
    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.
    WD
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  18. Tuesday, June 15, 2010

    by , June 16th, 2010 at 11:09 PM (Keepin Track 2010)
    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
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  19. Friday, June 11, 2010

    by , June 11th, 2010 at 06:13 PM (Keepin Track 2010)
    run 3.0
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  20. Wed, June 9, 2010

    by , June 11th, 2010 at 06:12 PM (Keepin Track 2010)
    run 2.5
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