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Swim Workouts

  1. Monday, Aug. 5

    by , August 6th, 2013 at 12:06 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up:

    600 OMO
    600 assigned (I did 400 of sculling and fly drills)
    4 x 50 kick @ 1:00
    4 x 50 free, 12.5 SDK each length @ 1:15

    Main Sets:
    (used fins)

    12 x 50 @ :45 (mix of free, fly & kick)
    masters minute
    10 x 50 @ :40 (backstroke kick)
    masters minute
    6 x 50 @ :35 (backstroke kick, made it)
    masters minute
    assigned 10 x 50 @ :40 --- NO! I am a sprint diva, not an aerobic goddess. I just did 200 EZ while the other more stalwart swimmers carried on
    masters minute.
    12 x 50 @ :45 (DPS free)
    50 EZ

    Total: 3500


    Made it, almost, through another "distance" day at Sewickley. Can you tell I'm not in the mood to train on my own much? I did zilch all weekend when I was in NoVa. So I am still in maintenance mode. I am also seriously sleep deprived from travel and the ungoing renovations at my house. I can't wait until I have the house to myself. It sucks to move, be in semi-shock and have chaos everywhere.

    I realized yesterday that I have done virtually no drylands since early April when I tapered for Indy Nats. I think I've lost some muscle mass. Won't it be fun to start those up again ...
    Swim Workouts
  2. Monday, August 5, 2013

    by , August 5th, 2013 at 10:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79 Water temp 78
    Sunny, then cloudy, humidity at 86%

    Warm Up
    400 FR
    200 FR-K w/snorkel
    200 FR-CU as 2(50 Steady/50 Strong)
    200 FR as 4(25 Fast, 25 EA)

    *Set 1*
    3(6x50 FR on 1:10) Odd-Fast @85-90% from dive, Even-EZ/DR
    *29-28-28, 29-28-28, 28-28-28
    ---100 Bk

    *Set 2*
    4x400 IM on 2:00 rest, desc 1-4
    ---100 Kick/fins-snorkel

    *Set 3*
    20x50s FR on 1:00 w/fins-snorkel
    /odd-kick 25RS/25LS (75-85%) *38-34
    /even-CU (85-95%) *31-29

    *Set 4*
    1000 FR Swim, desc by 100s 1-5, 2x

    Warm Down
    300 BK/FR
    2x50 FR SPL-24 w/10 bobs btwn

    We went to the school open houses this weekend in preparation for the first day of school this coming Thursday 8/8. My son will begin 11th grade at the Fort Myers High School IB Program, and my daughter will start 5th grade at Allen Park Elementary. The years are going by too fast, as it seems just yesterday when he was beginning 6th grade and she was starting kindergarten.
    Swim Workouts
  3. 08.05.13 - Monday workout

    by , August 5th, 2013 at 01:51 PM (Pete's swim blog)
    Swam w/ Dave, Sam and Carlile. Dave hurt his shoulder so he and Brook helped me with backstroke some on Saturday. Sadly I seem to be a lost cause. It kind of bothers me that I'm swimming it wrong but I'm not sure how to fix it. I did play soccer some last night. It used to be I was one of the better players that showed up. Now, we seem to be attracting players from the local adult leagues wanting a little extra practice. I have trouble keeping up with the speed of the game but I'm becoming a better player. Fortunately, my knees took last nights game better than for the last two weeks. While my knees held out well, I didn't seem to have much energy for swimming today.

    Saturday workout:


    500 warm up
    200 Kick/200 Drill/200 Swim

    4 x 100 Kick
    4 x 50 Fly - 1:00
    4 x 100 Free - 1:20

    3 x 100 Kick
    4 x 50 Bk - 1:00
    400 Free (~4:50)

    2 x 100 Kick
    4 x 50 Br - 1:00
    400 Free (~4:50)

    1 x 100 Kick
    4 x 50 IM Order - 1:00
    4 x 100 Free - 1:20

    ~ 500 yards of backstroke kick, drills etc.

    100 Cool down

    (5100 Total)

    Monday workout:

    600 Warm up

    125 Free - 2:00
    125 Free - 1:55
    2 x 200 Free/50 Fly - 4:00
    125 Free - 1:50
    125 Free - 1:45
    50 Easy - 1:30
    50 Bk/75 Free - 2:00
    2 x 200 Free/50 Kick - 4:00
    50 Easy - 2:00
    50 Br/75 Free - 2:00
    50 Fly/100 Free/50 Fly - 4:00
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:20
    * 1:00 Rest
    50 Easy

    5 x (100 Hard Pull - 1:20, 50 Easy Pull - :50)
    50 Easy

    8 x 50 Kick w/ fins - :50
    8 x 50 IM Order - 1:00

    100 Cool down

    (5400 Total)
    Swim Workouts
  4. Week 45 - Monday

    by , August 5th, 2013 at 09:36 AM (After a long rest)
    I woke this morning feeling pretty good. This feeling lasted through warmup and by the end of today's workout I was tired. Nothing like last week but still pretty tired.

    warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 free on 1.30 build

    Main set
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    200 easy
    4x(50 with fins on 40, 100 kick on 2mins going under 1min with fins)

    Warm down
    400 breathing 3,5 by 25

    The 5,4,3,2,1 set is one of my coaches favorite test sets and I was off today. I have been able to make this one recently but today I was only able to get to 1.03 on the last 100, making all the others. I just felt tired, especially my legs. The kick set was fun and I descended by 1 second from 57 and was really pleased to go 54 on the last one.

    Our pool is closed next week so I will be looking for another place to train in Dallas next week. SMU is near where I work so I will try that one but I know some of the Plano swimmers so may go there instead. I will make some enquiries this week.
    Swim Workouts
  5. Saturday's Sandpoint, ID Longbridge Swim

    by , August 4th, 2013 at 01:08 PM (Fast Food Makes for Fast Swimming!)
    Another OW swim in the books. I've only done a handful of these, so adding another is a big thing for me.

    • August 2011 - CAST Classic 5K - DNF - I wasn't having a good time, out of shape, and pulled myself out of the race after 1 lap.
    • June 2012 - Steve Omi Swim 1 Mile - 1st in age group (19-34)
    • August 2012 - Longbridge Swim 1.76 Mile - 1st in age group (30-39), 21st of 900+ overall
    • September 2012 - Lake Chelan Swim 1.5 Mile - 3rd overall
    • August 2013 - Longbridge Swim 1.76 Mile - 1st in age group (30-39), 6th of 820 overall

    I got up around 5:00am in Spokane where I stayed overnight, and went outside to find a nice drizzle of rain falling. Oh great, hopefully this won't be accompanied by thunder and lightning. I drove another hour and a half to Sandpoint, Idaho to get checked in for the race and numbered. I was #6, alphabetically of course. I joked with a few of my friends that they had given my number based on placement overall.

    By the time the race was getting started, the rain had stopped, but it was still plenty overcast, and probably in the 60s for air temp. Not sure about the water, probably about 70 or so. Earlier in the week, people said it was warmer, but with a few days of rain and no sun, things can change a lot. I'm glad I had a good wetsuit for sure!! I got a good coupon code on the internet from Tom Patterson for an XTERRA wetsuit for almost 75% off, saving me tons of money. It was well worth it to have a real swimming wetsuit vs. the "play around in the water" wetsuit I used last year.

    I lined up at the starting line to the far right side, alongside the kayakers. A majority of the people were at the left or middle so they could go alongside the bridge. It doesn't really matter where you start because it's the same straight line across the lake.

    As the gun went off, I took off, probably "sprinting" for about 300-400 yards or so before even looking around. I was sighting of course a bit during this initial run, but I wasn't looking at any other competitors, just making sure I was straight with the bridge. After I felt I was at a strong breakaway, I went into cruise mode. Looking ahead I could see 1 or 2 splashing swimmers ahead of me, and then I rolled over for backstroke to look behind me. NO ONE!! We were a long distance ahead of the whole pack, so I just turned back over and swam on. As it turned out, I was in 4th position at this point, but didn't actually know that. In my head I was telling myself I was in 2nd or 3rd place, and just keep going.

    The bridge itself is 1.2 miles long, so I just kept going, trying to maintain a strong kick and relieve some of the muscle fatigue in my arms. It was a bit wavy out there at times, but much better than the year prior when we had a headwind the whole way. For the swim, it was very uneventful. I could see a kayaker staying alongside me off to the right side, and I'm glad it was there, since I had no one else around me for a while. I kept a pattern going of about 40 strokes Freestyle, with about 10 strokes Backstroke, maybe 1 or 2 Breaststokes, and back to Free again. In a 50 meter pool I can maintain about 38 strokes per length under calm conditions, so I figured each of these cycles I was doing was approximately 50 meters. I'd stop to clear goggles on occasion, and look behind me to see a few swimmers back there. Still far enough back to not worry too much.

    At the end of the bridge, my power was fading, and I was wishing the swim could be done now. I could see two swimmers pulling alongside me, though they were about 15-20 yards off to my right side. I knew them both: It was Don Morovec (53yr), and Larry Krauser (60yr). They were doing a draft train the whole way. I've been chasing Don's 30-34, and 35-39 LMSC age group records in the pool events, and able to get a few of them, but not all of them. Larry has all of the freestyle pool records from the 40-44 through the 60-64 age group, and they're pretty tough.

    I knew I had no chance to hang with them as they went by, and just let them go on. I was a solo swimmer from the beginning to the end of the whole race, and that was tough. It would've been nice to have a draft person at times, but it just didn't work out for me this year. The final 1/2 mile or so is alongside the shoreline to the finish point. There are 12 or so pilings along the route marking the shallow water as well as a underwater rock barrier wall. At times these rocks were very near the water surface. I used a few of the rocks to jump off and dive forward. My body was dying at this point, just wanting to finish. I was doing more and more switching from free to back, clearing goggles, looking behind me at the upcoming pack of swimmers. Had to keep going. From the last piling to the finish I didn't look back, didn't change strokes, just swam onward, kicking and pulling as best as I could, till I couldn't stroke anymore. Push up, stand up, get up the beach and cross the finish line. DONE...!!!!

    The congratulations from the crowd were sure nice to hear. I saw Larry standing there, he said I was the #6 finisher, and I had 3 more swimmers who must've made a break for me at the end, because #7, 8, and 9 were a few seconds behind me crossing the line.

    The results:

    I really like how they did the results this year. You can see everyone, where they're from, and times. Not a whole lot of super fast age groupers this year. They had Zone Champs, prepping for Jr. and Sr. Nationals as well right now, so they were probably pushed away from this swim by their coaches.

    I finished 1st in my age group, and 6th overall out of 820 swimmers. I was really happy with the result, though I'm still not gung-ho about doing OW swims that much more. I'm sure I'll still make an appearance at Longbridge year to year. We'll just have to see how things go each season.

    My award:
  6. Workout 08/03/13: morning

    by , August 3rd, 2013 at 02:15 PM (Maple Syrup with a Side of Chlorine)
    Started the morning again over at the college, helping to unload some desks (they had expected two, but ended up getting eight plus some tables and chairs, all donated) then leveling floors on the fourth floor where offices are going in.
    Headed over to the Rec for Masters:

    200 Swim, 3 x 50 kick, 3 x 50 pull (all :20 SR)

    1 x 400 into 4 x 25 @0:30
    1 x 300 into 4 x 50 @1:15
    1 x 200 into 4 x 75 @ 1:45
    1 x 100 into 4 x 100 @ 2:15
    (200 extra in there for me )
    4 x 50 Active Recovery and out
    (Masters/Rec/2900 yds/75 min)

    Nice workout today with GregJS and Kevin. Been kinda lonely this summer, but we're keeping the water moving The goal on the distance was to work DPS, with the third 1/4 pull, kick, stroke, kick down the list. The repeats were basically AFAP, although modified slightly as the distance increased. I did the last one IM, netting a 4:57 add up. Talked with the guys about getting into a lake, which I've called off for tomorrow.

    This afternoon I will be helping with a block party at the Willowbrook housing community through the church plant - they have a huge bouncy obstacle course, some horse rides, hot dogs/snow cones/popcorn, and other games and face painting stations. The weather looks to cooperate so it should be a great afternoon!

    Updated August 4th, 2013 at 09:52 PM by rxleakem

    Swim Workouts
  7. Friday 8/2/13

    Friday 8/2

    AM LCM and PM SCY

    AM swim:

    300 swim w/ snorkel
    6x50 @ 1:00 FR kick w/ board
    4x100 @ :05 rest drill/swim w/ fins

    8x25 @ :40 V.S.
    100 EZ

    16x50 @ 1:00 I.M. order
    1 - kick
    2 - drill
    1 - STRONG (32.5, 37.0, 40.2, 29.1)

    8x50 A.R.
    2 @ :45
    2 @ :55
    2 @ 1:05
    2 @ 1:15

    200 EZ

    PM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 FR kick w/ board
    100 swim
    100 I.M. drill

    8x25 @ :40 under H2O kick N.S. w/ fins

    6x200 @ 2:30 pull w/ buoy + paddles + snorkel

    400 EZ

    Total: 3000
    Swim Workouts
  8. Workout 08/02/03: noon

    by , August 2nd, 2013 at 11:54 PM (Maple Syrup with a Side of Chlorine)
    Had a busy few days at work, and happy to (almost) have a day off*today*- more on that later.* So I've mentioned the new church plant that I have been involved with.* Well, one of the board members that helped establish the plant is the driving force behind bringing a Christian College* to our town, a great vision that has been dependant on prayer and the help from multiple mission teams (mostly from NC) over the past few years and especially this summer.* We helped out this morning painting rooms at the library (which used to be a restaurant in town), then priming a bathroom at the college (which is on two floors above my son's school, in*a former Ramada Inn) to get it ready for tiling.* It's amazing to see what God has done in our community to bring this option for not only grade school but now college as well.

    Got in for a special lunchtime swim:*
    200 Fr/200 Bk/200 IM drill
    4 x 100 FR on*1:30*(aerobic) with snorkel
    400 Pull with buoy
    100 Back
    with my old high school coach, how is now the college coach
    200 (kick/swim)
    3*x 100 Pull with buoy
    1000 (using different toys/strokes every 200)
    5 x 100 Fr on*1:45*with Brent
    100 EZ*
    (Solo/Williams/3600 LCM/80 min)
    * I finally got in to swim at the (Williams College) Muir-Samuelson**pool, which I have been trying to do since I hopped back into the water four years ago, and at this point it is set up LCM.* My buddy Brent, known to some of the FISH Masters, invited me to check it out.* I haven't splashed here since I was in high school, and then only SCY.* The water was perfect, 81 and clear, and mostly one to two people per lane for the entire time we were there.* Since I am not a member of the college community, I am able to get in as a guest.*

    Brent was swimming 1000's, and I basically swam straight through until the final pull set and the last 100's.* He has such a powerful kick!* This is only my second time EVER swimming LCM, and it was not too bad.* I mentioned to Brent how much more I like swimming the*OW*stuff, because it is just swimming.* LCM is nice because the walls are farther away, but nothing beats a good lake, river, or ocean swim in my book these days.*

    Drove home quickly then hopped on the motorcycle to cover the store in Rutland again.* Remember that one of their pharmacists quit a month ago; turns out a pharmacist in Burlington quit last week, so they sent me to Rutland and the Rutland pharmacist to Burlington.* Oh well, a few extra bucks plus getting paid to ride = not too bad.***
    (I don't know why all these * showed up. Sorry)

    Updated August 3rd, 2013 at 12:04 AM by rxleakem

    Swim Workouts
  9. Week 44 - Friday

    by , August 2nd, 2013 at 10:34 PM (After a long rest)
    I was tired this morning but felt a lot better. Later in the day I found out its not swimmers ear but is an inner ear infection and I was put on a series of antibiotics. the pool was stupid as scy.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x100 swum as 75 fast on 1.05, 25 streamline kick with 10 seconds rest)
    3x200 fast on 2.30
    12x50 shark fin drill
    16x25 no breath on 40
    8x50 kick on 1min

    Warm down
    100 easy

    Total 3400scy

    I went 42s on the first two and then dropped to 40s on the fast 75s. The 200s did not feel very good but I went 2.02,2.01,2.00.
    Swim Workouts
  10. Aug 1-2

    by , August 2nd, 2013 at 05:48 PM (The FAF AFAP Digest)

    60 minute spin

    Friday: Swim/SCY/Solo @ Lebo pool

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    8 x 50 free w/agility paddles @ 200 pace @ 1:00
    50 EZ
    8 x 50 burst SDK + cruise w/fins @ 1:00
    50 EZ
    3 x (50 AFAP + 100 EZ) @ 3:00
    -- was a second off my usual times, no surprise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    150 EZ

    Total: 3050


    Almost unpacked! Swam today at the outdoor pool. It was shallow, choppy and windy. I won't even bother with back SDKs or DPK SDKs in a shallow pool.

    Some good news -- looks like I will be coaching Team Pitt Masters in the evening starting in September. I think it will be great fun and I should then have access to the pool (at least after practice, perhaps in the afternoon as well, details being worked out).

    Heading off to NoVa for the weekend for NVSL All Stars.
    Swim Workouts , Spinning
  11. 08.02.13 - Friday workout

    by , August 2nd, 2013 at 03:19 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carlile. Dave B had the freestyle cranked up. I just couldn't keep up today. I guess I was saving for the 2 x 100 fly. But Dave M beat me on those. I did however have a pretty good warm up. I think I won that. And some of my 50 easys were spectacular.


    600 Warm up

    4 Rounds of:
    * 6 Rounds of:
    ** 100 free - 1:20 (1:15s w/ occasional 1:13s)
    ** 25 free - :30 (did stroke on the first 2 rounds)
    * 50 Easy - 2:00
    * 2 x 100 fly - 1:30
    * 50 Easy - 2:00
    On the last round, we made the 2 x 100 fly a 200 timed fly. It was my idea and a poor one at that. Made 2:46. Had Dave M beat through 175. He made a great surge on the last 25 and I didn't have enough to stay with him.

    10 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5500 Total)
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/05/2013

    by , August 2nd, 2013 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post until I return from Nationals in Mission Viejo.

    4 X 50
    4 X 100
    3 X 50
    3 X 100
    2 X 50
    2 X 100
    1 X 50
    1 X 100
    50's: 1:00
    100's: 1:50

    6 X 50 kick 1:20
    1 X 100 swim 2:00
    6 X 50 kick 1:20

    12 X 50
    odd: free 1:00
    even: stroke 1:15

    1 X 200 3:30
    4 X 50 fast 1:15
    Three rounds, swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. Brain already on vacation, just waiting for body to catch up

    by , August 2nd, 2013 at 08:32 AM (Mixing it up this year)
    Last day of work till after Nationals. I so need this vacation. Not sure how my swimming will be. Today my lower back was a real problem, hense the focus on fly undulation motion to loosen it up.

    500 free
    500 free kick w/zoomers
    5x100@2:00 free w/bouy holding 1:43's long and loose
    4x100 w/snorkle & zoomers #1&3 fly scull #2&4 fly w/underwater recovery
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free EZ
    4x50 from block 25m sprint/25m EZ

    Total 2500 meters
    Swim Workouts
  14. Week 44 - Thursday

    by , August 1st, 2013 at 10:53 PM (After a long rest)
    I still had the lovely burning in my sinus' but generally felt much better today. I have a doctors appointment tomorrow and have been taking sudafed to cut down on my congestion. Tonight I decided to go to the pool and get my heart rate up a little. I felt pretty good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 1.50

    Main set
    5x100 free on 1.15
    4x100 free on 1.10
    3x100 free on 1.05
    2x100 free on 1 min

    I planned on going one on 55 but decided to not push it and stopped here

    Warm down
    400 easy

    Total 3000 SCY

    Updated August 2nd, 2013 at 07:48 PM by StewartACarroll

    Swim Workouts
  15. 08.01.13 - Thursday workout

    by , August 1st, 2013 at 08:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger.


    600 Warm up

    8 x 100 Up/Down Bk - 1:45 (:10)
    8 x 100 Up/Down Br - 1:45 (:10)
    50 Easy
    Roger pointed out that I'm not rotating my shoulders enough and getting my hand deep enough upon entry. Changed my stroke a little to compensate. I'm not any faster/slower doing this but I'm sore from using new muscle groups.

    8 x 100 Up/Down Kick - 1:45 (:05), base stroke fly. Start w/ 100 fly
    8 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    5 x 100 Up/Down Bk - 1:40 (:05)
    5 x 100 Up/Down Fly - 1:45 (:10)
    100 Easy

    200 Timed IM (2:42 - not that great for me. I was pretty sore and had no speed)

    200 Cool down

    (5400 Total)
    Swim Workouts
  16. July 30-31

    by , August 1st, 2013 at 03:17 PM (The FAF AFAP Digest)

    60 minute spin

    Wednesday: Swim/SCY @ Sewickley Masters

    700 OMO
    12 x 25 drill + 25 swim @ 1:00
    4 x 50 kick @ 1:00 (I did 25 shooter + 25 EZ w/fins)
    4 x 50, 12.5 UW each length @ 1:15 (I did 2/3 of each length UW w/fins)
    8 x 100 @ 2:00, first 25 fast
    -- I did the fast portions @ 95%, 6 fly + 2 breast
    8 x 50 @ 50, free w/long UWs
    6 x 25 AFAP kick @ 1:00
    100 EZ

    Total: 3350


    Still unpacking and getting used to Pittsburgh. It's going to be a long adjustment process, I fear. I'm constantly getting lost. My car GPS is a fail. Not that I'm driving my car at the moment after getting rear ended. I felt a little more like myself at last night's practice with all the UW work.

    Lil Fort is doing much better than me. She loves her newly renovated suite and has been training with the high school girls, which she likes. The coach has said she can run with them throughout the year.

    Updated August 1st, 2013 at 04:14 PM by The Fortress

    Swim Workouts , Spinning
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/02/2013

    by , August 1st, 2013 at 02:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    6 X 50 1:00
    6 X 100 1:50
    Two rounds

    10 X 50 kick 1:20

    1 X 300 IM 6:00
    6 X 50 1:15 #6 on 1:30
    1 X 200 IM 4:00
    6 X 50 1:15 #6 on 1:30
    1 X 100 IM 2:00
    6 X 50 1:15 #6 on 1:30
    Swim 50's 2 fly, 2 back, 2 breast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Thursday 8/1/13

    Thursday 8/1

    AM only LCM

    300 swim w/ paddles + fins + snorkel
    8x25 @ :10 rest scull
    4x50 @ :15 rest overkick swim w/ strapless paddles

    5x200 @ :05 rest w/ fins + snorkel
    odd: kick
    even: swim

    100 EZ

    Total: 3200
    Swim Workouts
  19. I am so ready for SWIMCATION to start!

    by , August 1st, 2013 at 08:43 AM (Mixing it up this year)
    2 more days till SWIMCATION. My kids and I are so ready to go and have some fun. Just got my stretch cord to use in the hotel pool for some training before the meet.

    Should be a really interesting taper with all the walking I will be doing.

    500 free
    500 free kick w/zoomers
    5x100@:15RI w/snorkle #1 fly scull #2 torque drill #3 breast scull #4 underwater recovery free #5 accordian drill
    6x100@:10 odds free evens #2 back, #4 breast, #6 fly drill 3rt/3lt/3swim
    4x50 from block 15m sprint free
    200 free EZ w/fins

    Total 2500 meters
    Swim Workouts
  20. Wednesday, July 31, 2013

    by , July 31st, 2013 at 11:19 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 78
    Sunny, humidity at 66%

    Warm Up
    200 FR
    200 FR DR w/snorkel
    200 as 4(25 FR FAST/25 EZ BK)
    200 Fly DR w/snorkel
    2x100 Fly on 1:00 rest, 100 as 2(25DK/bk, 25Swim)
    4x50 Fly on 1:15, 50 as 25 FAST/25 EZ BK

    *Set 1*
    3(6x50 FR on 1:20) #1-2, 4-5 CU-Strong, #3-6 Fast
    ---100 Bk
    6x50 on 10 bobs rest, 50 as (25 Block Dive FAST, 25 EZ) 2FR/2Fly/2FR
    ---200 BK

    *Set 2*
    4x300 FR on 1:00 rest, 300 as 2(50 Steady/50 Strong/50 Fast) w/agility paddles-tube-buoy-snorkel
    ---100 BK

    *Set 3*
    2(3x200 FR on 3:30) 200 as 4x50 desc 1-4
    ---100 BK

    *Set 4*
    20x50 FR on 1:00 Odd/Kick (25RS-25LS), Even/FR-CU, w/fins-snorkel
    *36/Kick, *31-30 FR-CU

    Warm Down
    300 BK/FR by 50
    4x50 FR SPL-22/24 w/10 bobs between

    The obvious insight from the session today is that I need to improve my Fly block start and underwater transition. From the wall I can go 10 fast SDK into the stroke smoothly with a strong driving kick and pulling with fast hand acceleration for the 25M, getting times of 13.4-13.6 from coach Chuck. The dive Fly 25s were not so great at 13.8-14.0 as I struggled with the SDK portion, and since I also hope to eventually try doing FR starts with some SDK, I will be seriously working on it.
    Swim Workouts