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Swim Workouts

  1. Distance, distance, distance and then some distance

    by , March 6th, 2013 at 08:39 AM (Mixing it up this year)
    Did run up against my racing heart twice during workout but not to worry it only got to 200ish and came back around 110 before setting off again. Was swimming next to the tri team with all their fins going so I did take in more water than air some times and that lack of oxygen causes my problems.

    500 free
    500 free kick w/zoomers moderate pace
    10x200@3:00 free w/paddles and bouy descend 1-5 and 6-10 went 2:53, 2:49. 2:47, 2:45, 2:51*backed off due to issue above took 2 minutes to get heart down and rest then started next 5 went 2:51, 2:49, 2:47, 2:52* had to break here as well, 2:45
    500 free w/snorkle holding 6 beat kick arms EASY!

    Total 3500 yards
    Categories
    Swim Workouts
  2. Tues, Mar. 5, 2013 5:30-7:30pm

    by , March 6th, 2013 at 12:19 AM (Fast Food Makes for Fast Swimming!)
    I like this new scheduling. It's kind of "random" in a way on our day to day schedule, but at least it's posted on our calendar that gets email to us, and any changes, the coach re-emails a new copy with changes. At least with the early nights, I can get to bed at a decent time, hopefully, for work in the morning.

    Still, somewhat in team taper mode for their age group sectional meet coming up in a couple weeks. More of a quick re-build, then taper again. I'm just managing what I can with my work schedule. Legs hurt the most with all my walking and standing all day long.

    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 SDK @ 1:30 (odds - make 'em, evens - MAX Rest)
    (I did 1:20-1:25 on all of them...I chose to make them all "odd"
    (1000/2000)

    20 x 50 Free @ 1:00
    Broken into 2 sets of 10 with 2 minutes rest between the sets.
    Goal was to hit your 500 pace and hold them there.
    • 1st 10 - went :31/:32s, came down to a :30 at the end...still sluggish
    • 2nd 10 - went :30/:31s for the first 6, then started hitting :29s for #7-9, :28 for the final one


    100 EZ
    (1100/3100)

    5 x Broken 200s @ 5:30 w/ :15 rest between each.
    These should be at or faster than best times
    IM or Strokes, No Free (unless doing Fly, then alt. 1 Fly/1 Free)

    • Did 4 of them IM (my recent best time - 2:11)
    • went 2:13/2:11/2:09/2:08
    • Did the final one Free - played my "masters card" and broke the rules.
    • went 1:55, which equaled my recent best time


    200 Swim EZ
    200 Kick EZ
    (1400/4500)

    16 x 25 Choice @ 1:00 (Odds EZ, Evens Sprint)
    (400/4900)

    100 EZ

    ----------------------------
    5000 Yards

    Felt good tonight...going to hit the bed now, and hopefully get some good rest for work in the morning.
  3. Week 22 - Tuesday

    by , March 5th, 2013 at 10:19 PM (After a long rest)
    I had to rush tonight to get a swim. My daughter had a recorder recital at school so made a quick stop at the pool and swam then headed to the recital and made it by the skin of my teeth. I was feeling a little jet lagged today but got better as the day went on.

    1000 swim with snorkel
    1000 pull
    1000 pull with paddles

    -------

    I finally registered for Nationals today and will do six swims plus relays. I registered for 1000, 500, 200, 100 and 50 free plus the 100 back. I am really looking forward to ramping my yardage back up now my Saudi trip is behind me. Hopefully my uk trip next week should be more predictable since I know the pool and the club I will be training with.
    Categories
    Swim Workouts
  4. Tuesday, March 5, 2013

    by , March 5th, 2013 at 06:29 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 68
    Sunny, blue skies, humidity at 65%

    Warm Up
    200 FR DPS-6
    900 FR 3(100 K/scull, 100 CU, 100 DPS-6) w/snorkel

    *Set 1*
    20x50 on :45, best average, w/snorkel-agility paddles
    *31-31-30-30-30-29-30-29-29-30-30-30-29-29-29-28-29-30-29-28
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    200 BR K/bd
    400 BR as 4(25K, 25/2K-1P, 50S) w/snorkel
    2(4x25) on :50, *18s/17s

    *Set 3*
    200 BK K w/SDK-8
    200 BK as 25 DA, 25 DPS-6
    3(100 on 1:40, 2x50 on :50, 4x25 on :40)
    *1:12-35-35-16-15-15-15
    *1:08-34-34-15-15-14-14
    *1:07-33-33-15-14-14-14

    *Set 4*
    200 DK w/bd
    400 Fly as 4(50DK/scull, 50/1RA-1LA-2Swim) w/snorkel
    200 Fly as 2(25RA, 25 LA, 50 SDK-6, DPS-6)
    2(4x25 on :40 w/SDK-8) *14s/13s

    *Set 5*
    6x100 FR on 2:30, AFAP best ave, fins-aglity paddles
    Negative by 50 on :30, Total Time is +1 as #2 flip turn
    *27-26/54, 26-26/53, 26-25/52, 26-25/52, 26-24/51

    Warm Down
    500 FR DPS-6

    Comments:
    Did two quality FR sets as Set 1 and Set 5, one strong BK set as well as basic stroke drills work with 25s for BR and Fly.
    Categories
    Swim Workouts
  5. Narrow Escape, Tues., March 5

    by , March 5th, 2013 at 06:23 PM (The FAF AFAP Digest)
    Dryland:

    RC/scap ex, 15 min
    explosive leg press, 195 x 3 x 12
    fast free punch on cable machine, 40 x 3 x 30
    straight leg hip flexion on FM machine, 25 x 1 x 15 each leg, 30 x 2 x 8 each leg
    skull crusher, 50 x 3 x 8
    extreme angle iso squat w/20 lb kettleball, 5:00
    knee tuck jumps, 10
    standing long jumps, 10
    med ball slams, 10
    flutter kicks on bosu,100
    Captains chair leg raises, 2 x 20
    power wheel roll outs, 15
    power wheel pike ups, 15

    Recovery Swim:


    600 various
    8 x 50 w/agility paddles @ :15 RI
    -- 25 scull + 25 alternate free and back
    50 EZ
    8 x 25 back shooters w/MF @ :40
    25 EZ w/board @ :40
    8 x 25 back shooters w/MF @ :35
    25 EZ kick w/board @ :40
    8 x 25 belly shooters w/MF @ :40
    25 EZ kick w/board @ :40
    8 x 25 right side shooters w/MF @ :40
    25 EZ kick w/board
    100 EZ

    Total: 2050

    ----------------------------------------------

    I had a narrow escape at the pool today. Another kid induced code brown closed the pool, second time in a week. I only had to wait 10 minutes to get in the pool. But if I had come at my regular time intending to do a full workout, I would've been screwed. I spoke with a lifeguard, two instructors and the front desk. They were all shocked at my idea of banning the offending kid/parent for a period of time. It's a kid centric world here in metro DC.

    We're expecting a storm tonight. I really hope the forecasters are wrong. I'd hate the pool to be shut down.

    I had much more energy today. Feel about 90-95% with just a lingering cough and congestion. Glad I got in 800 yards UW.
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/06/2013

    by , March 5th, 2013 at 02:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    4 X 75 kick 1:45
    1 X 100 swim

    3 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Three rounds

    12 X 100 free-swim or pull-
    4 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4900Y
    Categories
    Swim Workouts
  7. 03.05.13 - Tuesday workout

    by , March 5th, 2013 at 10:49 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Dave C joined us at the end once Ray and Keith were done w/ their workout.

    SCY

    700 Warm up

    3 rounds of:
    * 4 x 75 - 1:00
    * 200 Pull - 2:30 (2:20, 2:13, 2:08)
    * 6 x 25 - :40 (2 fly, 2 bk, 2 br, easy/hard)
    100 Easy

    1000 Pull - 15:00, open turns @ 100s, if ahead of 1:30 pace, add 25 kick. If behind, remove 25 kick. Did br kick. Got ahead :40s and finished the last 600 all br kick. Had :15s left and the end.
    100 Easy
    1000 Pull - 15:00, open turns @ 100s, if ahead of 1:30 pace, add 25 kick. If behind, remove 25 kick. Did NO br kick. Once the 1:30 pace caught me, I fell into a 25 kick/75 pull, 50 kick/50 pull pattern.

    100 Hard - 1:20 (1:09)
    100 Easy fly - 2:00
    100 Hard - 1:20 (1:10)
    100 Easy back - 2:00
    100 Hard - 1:20 (1:08)
    100 Easy br - 2:00
    100 Hard - 2:00 (1:05)

    200 Cool down

    (5750 Total)
    Categories
    Swim Workouts
  8. Monofin day

    by , March 5th, 2013 at 08:43 AM (Mixing it up this year)
    I pulled out my monofin today and I forgot how different it is to swim with. I also have to change my tempo some when I use it. Don't get me wrong that is a good thing.

    500 Free
    500 free kick w/zoomers moderate pace
    500 Free w/strapless paddles, bouy and snorkle
    8x25@:45 shooters w/monofin lung capacity gave out on last 4
    3x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:53, 2:44
    200 fly kick on back w/monofin
    500 free w/snorkle maintain a moderate kick

    total 3000 yards
    Categories
    Swim Workouts
  9. Monday, Mar. 4, 2013 7:00-8:30pm

    by , March 5th, 2013 at 01:17 AM (Fast Food Makes for Fast Swimming!)
    I took off the last 3 day weekend worth of swimming, and I really felt it in my swim tonight! My club team was at its Champs meet over the weekend where they ended up placing 3rd in the LSC. Very very nice improvement in the past year.

    Between work, stuff, and getting my mother-in-law to Seattle for her flight out to El Salvador, and the return hell-trip over Snoqualmie Pass late Saturday night, including a motel stay an hour away from home...I was a busy and tired guy. Late late night driving and heavy snow in the mountain passes and a van full of family with no snow tires on didn't make the trip fun. It was a surprise snow storm, otherwise I would've put on my studded tires for the trip. Oh well, I live to write this blog...

    Most of my group was gone tonight. I'm sure John told them to take the day off after the Champs meet.

    Warmup:

    600 (25 Free, 25 V-Sit Scull)
    200 Free - I did a little extra while the others were finishing
    (800/800)

    12 x 100 SDK w/ short fins @ 1:25 (1:18-1:20s)
    (1200/2000)

    10 x 100 Free Pull @ 1:30 - started at 1:11s, then 1:10s thru #7. Last 3 1:08, 1:06, 1:04
    (1000/3000)

    Mostly just aerobic...
    3 Rounds of:
    • 300 Free @ 5:00 (went ~3:35s)
    • 200 Free @ 3:00 (went ~2:20s)
    • 100 Free @ 1:15 (went ~1:05s)
    • 50 Free @ 1:00


    200 EZ

    -----------------------------
    5150 Yards

    At this point I got out. I'm dead tired...not from the swim, but from my work schedule. I'm on 10 hour shifts this week, but on Monday's the 2 mechanics (me and another) come in extra early to do the weekly calibrations on the sizer equipment and stuff...in addition to dealing with the "Monday issues". Because both of us are there early, they make it "fair", and both of us stay to the end as well, so rather than a 10 hour day, it was actually a 12 hour workday, starting at 3:30am, till 4:00pm when I left.
    At least the rest of the week I'm only doing 10s, from 4:00am, till 2:30pm.

    Off to bed I go...if my body will fall asleep now after the swimming...
  10. Worktout 03/04/13:

    by , March 4th, 2013 at 11:21 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Kick - Swim
    25 - 50
    50 - 75
    75 - 100
    100 -125

    1 x 50 EZ
    4 x 75 on 1:05 (stroke fast on middle 25)
    4 x 50 on 1:00 (25 fast stroke, 25 ez)
    150 loosen and out (Dolphin Dives in Deep - backstroke)
    (Solo/Rec/1900 yds/40 min)
    ---------------------------------

    Long, busy weekend is over. I had to give up pool time yesterday, which I didn't want to do but chose to in order to keep general peace in the family. After leading the service at a local nursing home in the afternoon, I did make it to basketball. My new shoes are holding up well and leaving me less fatigued at the end of the day. I also updated the script in my RecSpecs over the past week to become the complete, inept swimmer trying to play ball.

    Short swim today before work. Working to catch up on sleep, and then more consistency with workouts. It has been fun reading the meet reports from the weekend - great job, everyone!
    Categories
    Swim Workouts
  11. Week 22 - Monday PM

    by , March 4th, 2013 at 08:37 PM (After a long rest)
    I got back from the airport and my daughter asked me to take her to practice. I took the opportunity to jump in one of the open lanes and I'd a leisurely swim.

    400 with snorkel
    6x50 catchup on 45
    400 pull
    6x100 swim with snorkel on 1.15
    4x100 pull on 1.15
    6x100 kick with flippers on 1.30
    10x50 back on 50
    300 easy

    Total 3500

    since I only got back a couple of hours before I swam and had about a 24 hr trip home I did not feel too bad. I will lift and swim tomorrow night and hopefully Wednesday I will feel somewhat normal. Right now I am pretty sleepy but its really good to be home.
    Categories
    Swim Workouts
  12. Week 21 - Middle East

    by , March 4th, 2013 at 08:30 PM (After a long rest)
    My week in the Middle East felt very long and I did a lot of miles. My flights/drives were:
    Dallas to Dubai
    Dubai to Medina
    Medina to Jeddah(drive)
    Jeddah to Abu Dhabi
    Abu Dhabi to Dubai(drive)
    Dubai to Abu Dhabi(drive)
    Abu Dhabi to Jeddah
    Jeddah to Riyadh
    Riyadh to Dubai
    Dubai to London
    London to Dallas

    I managed to swim 4 times on my trip, with two decent swims and two short swims. Our hotel in Jeddah had a kidney shaped pool and by swimming from the two furthest points I was able to take 6 strokes. In Dubai I stayed at a hotel with a 25m roof top pool and other than being a little warm and choppy it was a great location. I don't think I lost the feel for the water but I am really tired and suspect its going to take a few sessions to get back to where I was. I am in the uk next week and will be training with my childhood team, and should be able to swim everyday.
    Categories
    Swim Workouts
  13. Non Sideways, Mon., March 4

    by , March 4th, 2013 at 08:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters /fins @ :40
    50 EZ
    4 x 50 free @ 200 pace @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    1 x 100 fast back w/fins @ 90-95%
    -- 54 high
    -- couldn't stay under nearly as much as usual (10/10/8/8 kicks)
    -- still not unhappy with time, I feared a 57
    250 EZ

    Did a modified main set from Workout #5 in the HIT forum: http://forums.usms.org/showthread.ph...-10-March-4-10

    3 x (5 x 50 + 100 EZ) w/fins
    R1 = dolphin & fly, R2 = evil, R3 = flutter kick w/board
    1 = 12.5 burst + cruise @ 1:15
    2 = 15 m burst + cruise @ 1:15
    3 = 25 AFAP + 25 EZ @ 1:30
    4 = EZ @ 1:30
    5 = 50 AFAP @ 1:30
    100 EZ @ 2:00

    100 EZ

    4 x 25 w/chute & agility paddles (2 front scull, 2 double torque drill) @ 1:00
    :30 RI
    4 x 25 fast breast w/chute & agility paddles @ 1:15
    100 EZ
    4 X 25 free w/chute & agility paddles @ 1:00
    100 EZ

    Total: 3350


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I think, finally, that this qualifies as an actual HIT workout rather than the sideways easy speed training I've been attempting to do. CO2 tolerance is still awful. I'm going to have to give that a few weeks. Tomorrow, I will hit the gym and maybe do some EZ kicking with my MF.

    I'm going to train hard through next Tuesday and rest 3 days for the Albatross meet. I already scratched the 100 IM and am signed up for all 4 50s and maybe a relay or two at the end. That's all I can wrap my brain around right now. The 50s are oddly spaced. 50 back & 50 breast are 30 minutes apart and 50 fly & 50 free are 30 minutes apart with a vast chasm of time inbetween.
    Categories
    Swim Workouts
  14. Monday, March 4, 2013

    by , March 4th, 2013 at 07:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp 62
    LCM pool at 83, 98% water clarity.
    Sunny skies, humidity at 51%

    Warm up
    200 FR DPS
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
    4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s

    *Set 1*
    20x50 FR on :45, w/snorkel
    *33s,32s,31s
    ---300 BK DPS-6 Swim

    *Set 2*
    5x100 FR on 2:00
    *1:04, 1:03, 1:03, 1:03, 1:03...right into
    8x50 FR on 1:00 w/fins; best possible average
    *28, 27, 27, 27, 27, 27, 27, 27
    ---300 BK as 25K,25Swim

    *Set 3*
    20x50 FR on 1:10
    *29s, 28s
    ---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)

    *Set 4*
    5x100 Free on 2:10 w/agility paddles, fins;
    *56, 56, 56, 56, 55...right into
    8x50 Free on 1:10 w/agility paddles, fins;
    *27, 26, 26, 26, 25, 25, 25, 25
    ---400 FR Steady State w/snorkel, agility paddles, fins

    *Warm Down*
    600 Swim as 100BK, 100FR
    15 min dryland bands/stretches

    Comments:
    Did not swim Sat or Sun due to relatives visiting for the weekend, and the cold weather closed the public pools much of the time. Today I did 4 of 6 quality sets but running out of time skipped the last two sets. FGCU LCM pool was warm again due to pool covers with heater on all weekend.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -03/05/2013

    by , March 4th, 2013 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    16 X 25 fast :30--all choice
    1 X 100 swim

    1 X 100 broken @ race pace
    1 X 100 easy
    Four rounds. fast 100 broken :10 @ the 50.
    Complete each round on 6 minutes

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  16. Mon Mar 4th, 2013 SCY

    by , March 4th, 2013 at 01:36 PM (Ande's Swimming Blog)
    Mon Mar 4th, 2013 SCY

    Swam Fast Friday, didn't on Sat & Sun
    Need to lift today

    Nice thing about championship season for the college teams is only a few train in the morning, so our schedule is 6:30 - 8:00 & regular for a while

    Whitney Coached
    6:30 dove in around 6:35
    SCY UT Swim Center main pool, center course
    Swam with Jim, David, & Pat
    Beside Ned & Larry


    Warm up
    went around 600

    Main Set

    12 x 150 fr on 2:15
    01 - 04 50 strong, 100 mod
    05 - 08 100 strrong, 50 mod
    09 - 12 150 strong

    200 easy

    12 x 100 fr on 1:30
    01 - 03 25 strong, 75 mod
    04 - 06 50 strrong, 50 mod
    07 - 09 75 strong, 25 mod
    10 - 12 100 strong

    200 easy

    assigned 12 x 75 k with fins, i didn't use fins and got out early to talk with Eddie


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  17. Sunday, Mar. 3

    by , March 4th, 2013 at 11:41 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40-:45
    50 EZ

    Main Sets:

    4 x 50 free w/agility paddles @ 1:00, descend to 200 pace
    50 EZ

    8 x 25 burst + cruise @ 1:00
    100 EZ

    2 x through:
    25 AFAP + 75 EZ
    50 AFAP, break :10 @ 25 + 150 EZ
    75 AFAP, break :15 @ 25s + 175 EZ
    R1 = dolphin kick on back, stay UW 15 M on 50 & 75
    R2 = breast

    3 x (25 AFAP free w/fins + 75 EZ)
    -- 10s

    8 x 50 smooth DPS back w/agility paddles @ 1:00
    100 EZ

    Total: 3600


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I braved the Rec Center yesterday afternoon and it was a total mosh pit as expected. I did manage to get half a lane the entire time. My new pet peeve: parents who seem to think it's OK to have their kid jump in and play in a lap lane being split by two adults. wtf

    Still not 100%. My belly DPK has worsened after neglect. And I haven't tried my new backstroke start since the first week in Feb. I had better get some of those in before my meet March 16.
    Categories
    Swim Workouts
  18. 03.04.13 - Monday workout

    by , March 4th, 2013 at 10:23 AM (Pete's swim blog)
    Swam w/ Dave and Danny. Ray, Keith and Dave swam next to us. We should have done their workout.

    Swam about 600 yds w/ the kids Sunday.

    SCY

    600 Warm up

    4 x 100 - 1:25, 1st 25 fly
    4 x 100 - 1:30, 1st 50 fly
    4 x 100 - 1:35, 1st 75 fly
    4 x 100 fly - 1:40 (made 1:21 on last one)
    100 Easy
    I'm not sure if I've ever made this set before but I've never held 1:30s and then knocked off a 1:21 at the end. My fly has definitely improved a lot over the last few months.

    4 x 75 - 1:00
    1 x 75 fly - 1:05, 3 x 75 free - 1:05
    2 x 75 fly - 1:10, 2 x 75 free - 1:10
    4 x 75 fly - 1:15
    50 Easy

    4 x 75 kick - 1:15
    1 x 75 fly kick - 1:15, 3 x 75 kick - 1:15
    2 x 75 fly kick - 1:20, 2 x 75 kick - 1:20
    4 x 75 fly kick - 1:25
    Abs are pretty sore now. I couldn't make 1:15 fly kick but I caught up before we did 1:20s.
    200 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  19. I really need to work out the knots in my back

    by , March 4th, 2013 at 08:27 AM (Mixing it up this year)
    My shoulders are hurting but I can tell where the knots are and they are in my back as usual. I need a good deep tissue massage with some ART.

    500 free every 4th lap streamline kick
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, strapless paddles and bouy
    10x50@1:00 breast pull w/zoomers
    300 breast kick
    8x25@:45 breast went 27,26,27,26,25,26,25,24
    3x100@1:45 free w/snorkle
    200 free drills

    Total 3000 yards
    Categories
    Swim Workouts
  20. 03.02.13 - Saturday workout

    by , March 2nd, 2013 at 08:13 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Brandon and Mary. I worked on a friend's car last night which involved manipulating a 30lb vice for about an hour or so. Felt like lifting weights... except it probably had no swimming value. I wasn't sore this morning but after the 500 pull, I just couldn't recover.

    SCY

    400 IM Easy
    300 Pull
    200 Kick w/ fins
    100 IM Drill

    500 Pull negative split - 6:00 (5:37 -> pretty much wasted after this)
    1 x 100 IM - 1:40
    400 Pull negative split - 5:00 (4:40ish)
    2 x 100 IM - 1:40
    300 Free negative split - 4:30 or so (I think I had dropped to about 3:45)
    3 x 100 IM - 1:40
    200 Free negative split - 3:00
    4 x 100 IM - 1:40
    100 Free negative split - 1:30
    5 x 100 IM - 1:40
    Started great but I overdid it on the first one. 5:37 is my meet time so even if this was pull, it was going a bit fast to start a 3000 yard set.

    2 Rounds of:
    4 x 75 kick w/ fins - 1:15
    100 kick w/fins AFAP - 2:00

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts