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Swim Workouts

  1. Friday 1/18/13

    Friday 1/18

    AM and PM SCY

    AM swim:

    300 swim
    300 kick w/ board + fins
    300 pull w/ buoy + strapless paddles + snorkel

    8x50 @ 1:00 FR drill (3 strokes/10 kicks)

    16x100
    12 @ 1:20 3 PINK/1 RED
    4 @ 1:10 3 PINK/1 RED

    4x75 @ 1:30 odd: 25 FAST/10 press-ups/50 EZ, even: 50 FAST/10 press-ups/25 EZ

    100 EZ

    Total: 3300

    PM swim:

    400 swim (100 FR/200 I.M. k/dr/100 FR)

    4x100 @ 1:15 D1-4
    4x100 @ 1:30 kick w/ board + fins 50 FR/50 FL
    6x50 @ :50
    1/6 EZ FR
    2-5 I.M. order build to FAST
    4x25 @ :30 V.S.
    100 EZ

    3x300 @ 4:30 FAST (3:05, 3:06, 3:06)
    100 EZ

    6x50 A.R. on new BASE/2
    2 @ :35
    2 @ :40
    2 @ :45

    Total: 3000

    My last 3x300 was way back on October 4th. Results then were 3:13, 3:15, 3:15. This time my threshold pace was 1:01.8 which brings my BASE to 1:10.
    Categories
    Swim Workouts
  2. Week 15 - strong Friday I

    by , January 18th, 2013 at 08:02 PM (After a long rest)
    Was feeling good today so hopefully I will do weel at the meet tomorrow. More quality and distance than normal today.

    Warm up

    400 free
    6x50 drill
    6x100 kick 50 swim 50 on 1.40
    10x50 on 35

    Main sets

    2x(200 long strokes with no breathing inside the flags on 3min, 50 wi last 12.5 AFAP on 45, 100 with second 50 fast on 1.20, 2x25 no breathing on 30)
    16x25 with turns done as 4x(2x25 on 15, 2x25 on 20)
    12x25 with flippers under water on 30

    Warm down

    600 easy

    Total 4000
    Categories
    Swim Workouts
  3. Friday, January 18, 2013

    by , January 18th, 2013 at 05:19 PM (I swim, therefore I am)
    This is my 100th Blog Post! Hurray...

    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 58, pool at 78, 100% water clarity.
    Sunny sky with humidity at 49%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    1000 FR as;
    2(250 K, 250 S/snorkel) build each 250 100-100-50

    *Set 2*
    1000 BR as;
    2(250 K, 250 S/snorkel) build each 250 100-100-50

    *Set 3*
    1000 Fly as;
    2(250 K, 300 DR/S as 6(12.5/RA, 12.5/LA, 25/FAST)

    *Set 4*
    4(4x12.5 AFAP on :30 RI, 1:00 Rest)
    a round each of FR, BR, FLY, FR

    Warm Down
    300 FR DPS ABPT

    Comments
    The morning was a cold "winter" morning in SWF with air temp of 49 at 6am, and then "only" 55 by 10am. After calling both pools which were closed, but "might open later" I made the choice to swim at my HOA pool about 400 yards from my house. In this way I was able to make sure I get in the water today, and still be home before my kids arrive later in the afternoon by the school bus.

    Sets 1-4: Endurance, Speed, Speed play, FR-Fly-BR, Kicking

    Updated January 19th, 2013 at 07:16 AM by fdtotten

    Categories
    Swim Workouts
  4. Thursday, January 17, 2013

    by , January 18th, 2013 at 05:10 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 74, pool at 82, 100% water clarity.
    Cloudy skies with humidity at 70%

    Warm up
    1000 Swim as RIMO by 250

    *Set 1*
    400 BR K
    3x200 BR on :20 RI as 50K-150S with snorkel

    *Set 2*
    400 DK as 100/bd-100/bk
    600 Fly as 25RA-25LA-25S

    *Set 3*
    400 BK kick, 8 SDK off walls
    3x200 Bk on :20 RI as 50Double Arm DR, 150S

    *Set 4*
    1000 FR Steady State swim w/snorkel, paddles

    *Set 5*
    2(3x50 on 1:15, 1:00 rest)
    Desc 1-3; 30-29-28
    Steady; 28-28-28

    Warm down
    200 EZ

    Comments:
    It worked out better for time and driving logistics to swim at FMAC. Low intensity workout with a small speed set at the end to keep me honest.

    1/18/12 - I had to post this a day later since yesterday afternoon the fan of my hardworking ACER AS5742Z laptop gave out, causing it to overheat and so I could only run for 20-30 minutes after each startup or wakeup. This is the first issue in four years, so I am not complaining, and will install a new fan ASAP. Meanwhile I have commandeered my wife's ThinkPad for now, as she is using her new iPad almost exclusively, other than her iPhone.
    Categories
    Swim Workouts
  5. Workout 01/18/13:

    by , January 18th, 2013 at 04:28 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill for warmup

    35 x 100 on 1:30, done as:
    1-5 = 50 kick, 50 FR with snorkel (1:25s)
    6-10 = FR with snorkel and agility paddles (1:16s)
    11-15 = FR with snorkel (1:11s)
    16-20 = BK (1:22s)
    21-30= odds FR, evens IM (mostly drills)
    31-34= various
    35 = Fast one: went 1:01

    50 EZ

    4 x 25 on :30
    - Stroke IMO Burst and cruise
    4 x 50 on 1:00
    - 25 stroke IMO, 25 FR ez
    4 x 75 on 1:30
    - 50 FR ez, 25 stroke IMO

    300 loosen and out
    (Solo/Rec/5050yds/85 min)
    -------------------------------

    This qualifies as my longest pool practice as a master. Decided to break up the 100's to keep the repetition from getting old; it was interesting that throughout my lanemates would change; went from three to five at one point! I kinda miss using the swimp3; need to find those and charge them up for some entertainment during practices.

    Going out with my wife tonight to a coffeehouse music thing at a friend's church, then I'll coach tomorrow morning and swim myself after lunch before heading down to spaghetti dinner to help a cousin's church raise money for a new roof in the spring. It'll be a busy weekend off for me, which I like.
    Categories
    Swim Workouts
  6. Long course and I wasn't alone

    by , January 18th, 2013 at 07:15 AM (Mixing it up this year)
    Today's workout I had company a young swimmer. We managed ok.

    500 free
    500 free kick w/zoomers
    500 free pull w/paddles & bouy & snorkel
    4x50 as 25 fly kick out 25 swim w/fins
    200 fly kick w/fins
    200 back kick w/fins
    4x50 as 15m kick 30m swim 15m kick
    200 ez

    Today 2500 meters
    Categories
    Swim Workouts
  7. Thurs, Jan. 17, 2013 7:00-9:00pm

    by , January 18th, 2013 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free, 400 Kick w/ board, 400 Free Pull
    (1200/1200)

    10 x 100 Free @ 1:30 stretch out (1:12-1:15s)
    (1000/2200)

    12 x 75 Free Pull @ 1:30 Desc. 1-3 w/ 3 stroke breathing (went :55ish/:51ish/:46ish)

    100 EZ
    (1000/3200)

    Main Set:

    On the following I substitued all Fly for Backstroke, as my shoulder is a bit under the weather lately...but only for Fly swim. Free Pulling and other stuff doesn't bother it at all.
    400 IM relaxed (Ba, Ba, Brst, Fr)
    4 x 100 Sprint 1 of each stroke @ 2:00 (1:12/1:12/1:19/1:00)
    300 IM relaxed
    4 x 75 Sprint 1 of each stroke @ 1:30 (:55/:56/???/:45)
    200 IM relaxed
    4 x 50 Sprint 1 of each stroke @ 1:00 (:32/:33/:37/:27)
    100 IM relaxed
    4 x 25 Sprint 1 of each stroke @ 1:00 (just went fast)

    100 Free EZ
    (2100/5300)

    4 x 25 Free Sprint @ :45 (I like sprint 25s)

    300 EZ and out

    ---------------------------------------
    5700 Yards
  8. Thursday 1/17/13

    Thursday 1/17

    AM Crossfit + SCY and PM SCY

    Crossfit:

    Warm-up:
    ladder drills
    4x :20 on/:10 off for the following:
    sit-ups
    lunges
    line jumps
    mountain climbers
    plank

    Strength W.O.D.
    Deadlift:
    5 @ 80
    5 @ 100
    5 @ 120
    3 @ 140
    3 @ 160
    max @ 180 (I did 15...go until you can't lift or form breaks down, for me it was the latter)

    W.O.D.
    for time:
    3x
    12 med ball push-ups (20 lb ball)
    24 kettle bell swings (53 lb kettle bell)
    6 toes to bar

    Final time: 4:16

    AM swim:

    200 FR
    100 BR kick
    200 FR
    100 scull

    6x50 @ 1:00 25 drill/25 DPS (alternated fingertip drag/B&A drill)
    4x50 @ 1:05 V.S. FR kick w/ board

    100 EZ

    Total: 1200

    PM swim:

    500 swim (200 FR/50 BK)
    10x100 (did FL/FR/BK/FR/BR in sets of 2)
    1 @ 1:40 k/dr
    1 @ 1:30 dr/sw

    3x100 @ 1:50 FR kick AE
    3x300 @ 3:30 RED HR (3:09, 3:11, 3:14)
    3x100 @ 1:40 FR kick AE
    3x200 @ 2:15 D1-3 (2:12, 2:09, 2:07)
    3x100 @ 1:30 FR kick AE
    3x100 @ 1:05 BLUE HR (:58, 1:00, 1:02)

    8x50 @ 1:00 V.S. FR

    4x
    100 dive FAST (54.3, 54.2, 53.3, 54.2)
    100 EZ (done after all 4 heats had finished their 100, one heat at a time)

    4x100 @ 1:40 scull/sw/dr/sw

    Total: 5800
    Categories
    Swim Workouts
  9. Week 15 - late on Thursday

    by , January 17th, 2013 at 09:24 PM (After a long rest)
    Work has been very hectic since I got back from my vacation over Christmas and new year. Today I had Brazilian and Irish visitors, in the office and never left until almost 6pm. My wife insisted I ate dinner with my kids and parents, which turned out to be fun since the kids were feeling better. I got to the pool at 7.15 and only swam for 30 mins so it was more of a stretch swim, which felt good.

    400 swim
    400 drill
    400 pull
    4x25 fastish
    400 back and free by 25
    400 free

    Total 2100
    Categories
    Swim Workouts
  10. Thursday, Jan. 17

    by , January 17th, 2013 at 07:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    12 x 25 shooters w/fins @ :40-:45
    -- 4 belly, 4 back, 4 right side
    50 EZ
    4 x 50 burst + cruise @ 1:15, fast hands breast
    50 EZ
    8 x 25 burst + cruise @ 1:00, flip mimic drill
    125 EZ
    2 x (25 AFAP back from blocks + 75 EZ)
    125 smooth DPS free

    Total: 1850


    +++++++++++++++++++++++++++++++++++++++++

    My eyes feel much better today. Just did an easy speed workout. I am certainly now feeling recovered from my first month of hard training after some involuntary time out of the water and easy workouts.

    I really like my "flip mimic drill." I may inflict this one on my HIT followers. Today, I did 15 fast kicks. Starting on my back, rotating to the side and then onto the belly -- just like a free flip turn. Side SDKs may be a new project for me.

    The meet is now up to 148 swimmers. Seems like a lot for a MD series meet. Only a couple PV swimmers though. Not too much time between 100 fly and 50 free ...

    USS is going to include the stroke 50s at World Trials. http://swimswam.com/usa-swimming-to-...worlds-trials/ Maybe one day someone in the US will actually train like a sprinter. http://www.swimmingscience.net/2011/...sprinters.html

    Updated January 17th, 2013 at 08:54 PM by The Fortress

    Categories
    Swim Workouts
  11. Thu Jan 17th, 2013 LCM Freestyle

    by , January 17th, 2013 at 03:14 PM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in 1st
    LCM UT Swim Center main pool
    Swam with Tyler, Todd, Chris, Korey, & David

    Warm up
    went around 800

    Main Set

    16 x 100 FR odds on 1:25 evens on 1:20

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  12. 01.17.13 - Thursday workout

    by , January 17th, 2013 at 09:38 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Aundrey and Roger. Roger's wife sent blueberry muffins for post-practice consumption. Yum!

    SCY

    600 Warm up
    4 x 100 - 2:00
    * odds IM drill
    * evens kick
    4 x 50 - 1:00 descend to 200 pace
    50 Easy


    5 x 100 kick w/fins - 2:00
    #1 alternate 25 fast, 25 Easy
    #2 alternate 25 Easy, 25 fast
    #3 25 shooter/25 Easy kick on back/50 fast @ 100 pace
    #2 alternate 25 Easy, 25 fast
    #1 alternate 25 fast, 25 Easy
    100 Easy


    1 x 50 AFAP (Br - :37)
    150 EZ


    3 Rounds of
    * 3 x 100 IM focus - 2:00
    * Round 1 - smooth, perfect turns
    ** 75 fly/25 back
    ** 75 back/25 breast
    ** 75 breast/25 free
    * Round 2 - 200 pace
    ** 50 fly + :10 rest + 50 back
    ** 50 back + :10 rest + 50 breast
    ** 50 breast + :10 rest + 50 freee
    * Round 3
    ** 25 AFAP fly + :15 rest + 75 smooth free
    ** 25 AFAP back + :15 rest + 75 smooth free
    ** 25 AFAP breast + :15 rest + 75 smooth free
    150 Easy


    10 x 25 - :45 w/ankle straps <- I really dislike these things

    5 x 200 IM - 3:00, 2:55, 2:50, 2:45, 2:40

    8 x 25 IM Order - :30
    6 x 50 Kick - 1:00
    1:00 Rest
    6 x 50 Kick w/ fins - 1:00 (mixed in some shooters)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  13. Sluggish but did have a few good swims

    by , January 17th, 2013 at 08:04 AM (Mixing it up this year)
    Overall I still feel sluggish. My foam roller is my life saver and has been helping to resolve the shoulder issues. Now I am on to the nutrition part. I need to loose about 25 pounds and am trying to get serious about it. I realize my strength may not be there during the rest of this winter season. If I can get rid of this weight then I can get back some of my speed.

    So I sacrifice caleries and put in all kinds of workouts.

    500 free every 4th lap back
    500 free kick w/zoomers

    5x100@1:30 w/paddles as 50 free/50 back went 1:24, 1:27, 1:27, 1:27, 1:29

    8x25@:45 fly w/kickboard as a bouy
    200 fly kick on back w/monofin
    8x25@:45 FAST fly w/monofin held :15

    500 free w/snorkle alternate 100 swim/100 catchup drill at the hips

    Total 2600 yards
    Categories
    Swim Workouts
  14. Wed, Jan. 16, 2013 7:00-9:00pm

    by , January 17th, 2013 at 12:58 AM (Fast Food Makes for Fast Swimming!)
    This ended up being a heavy on the kicking, light on the arms day, which was nice for a change. Basically a recovery day...though the intervals don't exactly show it. My body just doesn't fatigue nearly as bad by doing kicking only.

    Warmup:

    600 (25 Free/25 V-Sit/25 8-3-8 Free Drill/25 V-Sit)
    (600/600)

    400 Flutter Kick w/ fins (I did no fins)
    4 x 100 SDK w/ short fins @ 1:20
    300 Flutter Kick (no fins again for me)
    3 x 100 SDK w/ short fins @ 1:20/1:20/1:15
    200 Flutter Kick (no fins)
    2 x 100 SDK w/ short fins @ 1:15/1:10 (made 'em going 1:10s on both)
    100 Flutter Kick (no fins)
    1 x 100 SDK w/ long fins (borrowed from the YMCA's supply) @ 1:05 (went :57)
    (2000/2600)

    5 x 100 Free Pull @ 2:00 focus on roll/stretch/3 stroke breathing (was 1:12s w/ 11 SPL)
    (500/3100)

    400 IM Kick w/ board
    4 x 50 Flutter Kick w/ board @ :55 (:48s)
    300 Breast Kick w/ board
    3 x 50 Flutter Kick w/ board @ :50 (:47s)
    200 Streamline Back Kick
    2 x 50 Flutter Kick w/ board @ :45 (:42/:44)
    100 SDK on back
    1 x 50 Flutter Kick w/ board @ :40 (:38) only got beat by one 13 year old girl
    (1500/4600)

    300 Free Swim, 3 stroke breathing
    (300/4900)

    4 x 50 Sprint Free @ 1:30 (went :29/:28/:28/:26)
    (200/5100)

    300 EZ and out

    ---------------------------------
    5400 Yards (3500 was kick)

    Not bad for being mostly kicking today...but like I mentioned...I'm not really tired tonight.
  15. Week 15 - PM Stretch

    by , January 16th, 2013 at 09:19 PM (After a long rest)
    I was in an all day meeting at work today and stiffened up as the day went on. I phoned my wife and got the ok to go do a swim this evening. Our masters workout in the evening is very similar to the morning workout so I spoke with the coach and he set me some recovery sets.

    Warmup
    400 free
    6x50 catchup

    Main set
    12x100 focus on stretch during catch on 1.25
    3x400 IM twitch with 30 seconds rest between sets
    6x100 kick with flippers

    warm down
    200 easy free

    total 3900

    Still sore at the top of both my lat's. I took some ibuuprofen when I got home and hopefully I will feel better tomorrow. I planned on doing weights again tomorrow but with my first meet this weekend I am second guessing. I guess I will have to see how I feel tomorrow.
    Categories
    Swim Workouts
  16. Wednesday 1/16/13

    Wednesday 1/16

    PM only SCY

    Sometimes you have it, sometimes you don't...today I did NOT!

    600 swim (200 FR/100 I.M.)
    6x100 @ 1:40 k/sw/dr/bld (did FR/BR/FR/BK/FR/FL by 100)

    1x
    100 @ 1:15 FR (1:05)
    200 @ 2:15 FR (2:07)
    300 @ 3:15 FR (3:09)
    100 @ 1:30 I.M. (1:15)
    200 @ 2:30 I.M. (2:21)
    300 @ 3:30 I.M. (3:29)

    250 EZ

    Total: 2650

    So I felt really tight (should have actually stretched pre-practice today). I think I did not warm down enough after Monday's set and not doing a swim Tuesday due to the weather also set me back. The FR/I.M. set was 2x as written. I made it through one round (barely squeeked by on that 300) and couldn't drag myself through another round. I think I could have tackled the whole thing as a main set with more warm up, but launching right into it did me in. Time to regroup for tomorrow!
    Categories
    Swim Workouts
  17. Wed., Jan. 16

    by , January 16th, 2013 at 03:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :45
    -- 8 belly, 4 right side
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    -- mimic freestyle flip turn, push off on back and kick on right side
    100 EZ

    5 x 20 in & outs, fast free flip turn @ 1:00
    100 EZ

    1 x 50 free w/fins @ 100 pace, 24
    150 EZ

    16 x 25
    odds = up tempo free @ :30
    evens = EZ
    100 EZ

    1 x AFAP 25 free + 75 EZ
    -- nasty calf cramp

    Total: 2300


    ++++++++++++++++++++++++++++++

    Eyes are still sore. I guess I should feel "lucky" I had an eye infection during a recovery week. I hope they're completely better by Sunday for the meet. Right now, there are 125 swimmers signed up and 100 free is the most popular event.

    The pool is still relatively crowded even when I try to hit it at 1:30. Go away resolutionists!

    Training tips from star athletes, including Coughlin:
    http://well.blogs.nytimes.com/2013/0...star-athletes/
    -- For me, managing the "energy pie" seems the most important.
    Categories
    Swim Workouts
  18. Wednesday January 16, 2013

    by , January 16th, 2013 at 01:42 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, water temp of 80, 100% water clarity.
    Sunny, blue skies with humidity at 70%

    Warm Up
    500 DPS ABPT 50FR/50BK
    3x50 FR Kick on 1:00 desc 1-3; 45-44-43
    3x50 FR fins/paddles on 1:30 desc 1-3; 26-25-24
    3x50 FR on 1:15 desc 1-3; 29-28-27
    200 FR ABPT w/snorkel

    *Set 1*
    6(5x100 FR on 1:40, 1:00 rest)

    1. 1:06, 1:06, 1:06, 1:05, 1:04
    2. 1:05, 1:05, 1:05, 1:05, 1:04
    3. 1:06, 1:05, 1:04, 1:04, 1:03
    4. 1:05, 1:04, 1:03, 1:03, 1:02
    5. 1:00, 58, 58, 58, 57 (paddles)
    6. 56, 56, 55, 55, 54 (paddles/fins)


    200 BR as 50K/back, 50S

    *Set 2*
    4x200 BK on 3:30 desc 1-4

    1. 2:41
    2. 2:35
    3. 2:32
    4. 2:26


    *Set 3*
    3x100 on :15R BR Kick
    3x100 on :15R D Kick
    3x100 on :15R BR/Fly by 25

    *Set 4*
    3x50 FR on 1:30 desc 1-3; 28-28-27

    Warm Down
    300 FR/BK DPS ABPT

    Comments:
    Still tired, sore from swimming workouts and dryland weights, but not broken down.

    • Warm Up - ABPT is "As Best Possible Technique".
    • Set 1 - The first four rounds are what I hope will be my 1000 and/or 1650 pace at some point in the next six months. The last two rounds with the toys were to just have a little fun going fast, but they were harder to do than the first four rounds.
    • Set 2 - I have started to learn how to stay in the middle of the lane with the sun in my eyes. I like swimming backstroke, but still waiting for the clips to arrive so I can work on longer SDK off the walls. The SDK skills and conditioning will be a side project to my OW preparation, and if I can do some of it on a daily basis, over time it should improve.
    • Set 3 - Recovery swimming doing strokes.
    • Set 4 - a quick round of strong 50 FR.
    • Warm Down - Really making effort to start and finish workout with DPS and ABPT swimming.
    Categories
    Swim Workouts
  19. 01.16.13 - Wednesday workout

    by , January 16th, 2013 at 11:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Phil. Phil is visiting from California. He's really fast.

    SCY

    700 Warm up

    8 x 50 - 1:00, descend
    * 1-4 - Fly
    * 5-8 - Back
    5 x 200 - 3:00 (Odds IM, evens 50 kick/150 free)
    50 Easy

    8 x 50 Pull - 1:00 2 easy, 2 hard
    50 Easy

    5 x 200 - 2:45
    50 Easy
    Got going pretty good on this. 1st 4 were 2:23-2:25, last one was 2:20.

    8 x 50 - 1:00, descend
    * 1-4 - Breast (Made :37 on last one)
    * 5-8 - Free
    50 Easy

    300 1 breath/25, breathe all you want on the walls
    6 x 50 - 1:00 Underwater sdk w/ fins down/easy back
    8 x 50 Kick - 1:00

    400 Easy IM cool down

    (5500 Total)
    Categories
    Swim Workouts
  20. Wed Jan 16th, 2013 LCM IM Day

    by , January 16th, 2013 at 11:52 AM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Swim Center was LCM this morning. It's set up for a micro meet this weekend, AKA the Austin Grand Prix

    Whitney Coached
    6:00 - 7:30 dove in around 6:38ish
    LCM UT Swim Center main pool
    Swam with Tyler, Mike, Todd, Marcio, Chris, Korey, & Keith

    Warm up
    went around 500

    Main Set

    400 IM done 50 mod 50 strong
    2 x 300 IM done 50 mod 25 fast
    3 x 200 IM desc
    4 x 100 IM desc

    800 FR

    16 x 50 on 1:00 desc 1 - 4


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts