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Swim Workouts

  1. Tuesday 7/23/13

    Tuesday 7/23

    AM only LCM

    600 swim
    400 pull w/ buoy + paddles + snorkel

    10x100 AE
    6 @ 1:20
    4 @ 1:15

    2x
    8x50 @ :50 FR kick
    4x150 @ 2:30 pull w/ buoy + paddles + snorkel BEST AVG

    4x50 @ 1:00 drill w/ fins
    6x100 @ 1:20 AE
    4x50 @ 1:00 drill w/ fins
    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  2. Oh the stench... and to top it off paddle withdrawal!

    by , July 23rd, 2013 at 07:30 AM (Mixing it up this year)
    After the state meet the pool and deck really need a cleaning badly. The deck smell reminded me of being at the barn my daughter works at.

    Workout wise this was an easy one. Still trying to keep my distance in the 2500-3000 range but not feeling as sharp as normal. Then again I do have to remind myself that I tend to swim on an empty stomach for my workouts.

    I am going thru paddle withdrawal too...

    500 free
    500 free kick w/zoomers
    4x200@4:30 IM order w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim on breast do 100 pull/50 kick/50 swim
    200 free kick w/zoomers
    500 free maintain 6 beat kick w/snorkle
    10x50 from block 15 meter sprints

    Total 3000 meters
    Categories
    Swim Workouts
  3. Monday, July 22, 2013 6:30-8:30pm Taper Taper

    by , July 23rd, 2013 at 01:26 AM (Fast Food Makes for Fast Swimming!)
    It's almost here...coming up in 4 more days. The Inland Empire (LSC) Long Course Champs for USA swimming. I'm only swimming on Friday, since my best event, and another good one are that day. I'm swimming the 50 Free, then 200 Fly, and the 400 Free. I'll be swimming finals in the 200 Fly for sure as well, and maybe can make the top 14 in the 50 Free as well (It's a 7 lane pool).

    From the psych sheet:
    #30 Boys 15 & Over 200 LC Meter Butterfly
    IES: 2:02.37 Z DEWITZ-CUDA <-- The year Zane (my former teammate) did this, I was a 2:09.55 at Juniors
    MEET: 2:14.30 2010 DEREK FRENZEL
    2:08.39 JRS
    2:22.89 ZONE
    Name Age Team Seed Time
    1 Hernandez-Mejia, L 1u5is RTCCC-IE 2:24.89
    2 Adams, James A 35 VS-IE 2:26.62
    3 Bergstrom, Henry J 15 VS-IE 2:29.64
    4 Philip, Jeevan P 18 TCCC-IE 2:34.98
    5 Brock, Lucas W 17 GMSC-IE 2:40.36
    6 Halsey, Connor B 15 LCN-IE 2:40.89
    7 Maryon, Tyler O 19 CAST-IE 2:41.29
    8 Fillebrown, Charles 1W5 UN-01-IE 2:45.41

    While that time looks "out there", it really isn't. I did that time 2 summers ago, and last year was a 2:30, as well as this year in June also. I'm already visualizing getting top seed and getting to HOPEFULLY pick my own "walk up music" as they parade in the finalists. My choice is going to be GNR's "Welcome to the Jungle". Now to find the CD around here somewhere to have it ready.

    The 400 Free I'm seeded 9th overall, and should place well in it as well. The 50 Free, I'm seeded 6th, but my realistic time will be a crapshoot if I can make finals or consols. I'll give it my best effort though.

    I'm thinking shave for the meet, and I'm going to put on my FINIS Hydrospeed 2 suit that I used at Indy Nats as well. Might as well go out with a bang on my season ending meet!!


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

    Tonight's practice:


    Warmup
    600 (50 V-sit, 50 Free)
    (600/600)

    16 x 50 SDK w/ short fins @ 1:30 = Odds EZ, Evens FAST
    Finally an interval I can handle with kicking, and I could put forth good effort too!
    (800/1400)

    400 Free Pull w/ no paddles - talk about TORTURE!!! I can't pull w/out paddles for the life of me. Put me in the 8 & under lane for gosh sakes!! I'm a kicker first type of distance swimmer, and I use the big paddles to keep my going on pull sets normally.
    (400/1800)

    200 EZ
    (200/2000)

    8 x 50 w/ paddles and fins @ 2:00 FAST (I did with short fins only)
    Odds I did Fly, Evens did Free
    Went fast on all of them.
    (400/2400)

    12 x 50 @ 1:20 (3 of each stroke), 1 Drill, 1 EZ, 1 Build
    (600/3000)

    Dives from the blocks x 6 = approx. 25 meters or so, then return back
    I did 5 Fly, and 1 Free. Felt really good with clean entries, fast SDKs, and awesome speed once I began swimming.
    Look at me...blogging like a (ewwwwww) sprinter...

    3300 LC Meters
  4. Monday 7/22/13

    Monday 7/22

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    6x100 @ 2:15 Rouse 100s

    4x100 @ 2:00 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:55 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:50 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:45 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)

    Total: 5000

    Crossfit:

    Modified "Intro"
    400M run
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull-ups

    final time: 3:13

    PM swim:

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

    6x under H2O turns

    3x
    12x25 @ :30 FL
    3x100 @ 1:20 BK
    12x25 @ :30 BR
    3x100 @ 1:05 FR

    400 EZ

    Total: 5000
    Categories
    Swim Workouts
  5. Week 43 - Monday

    by , July 22nd, 2013 at 10:11 PM (After a long rest)
    I woke up around 3am this morning and accidentally woke my wife up knocking over a picture frame on my nightstand while trying to see the clock(she was not happy). I got up early, had breakfast including coffee(which I normally try to avoid before practice since it does a number on my stomach) and read the papers on my iPad, all before heading to the pool. The workout today was not terribly difficult but I was very stiff and sore across my back, which I put down to the drive back from Tulsa after no meet swim down. I never did loosen up this morning but I was still very glad I went to practice and I am really looking forward to getting back into the swing of things this week.

    400 swim with snorkel
    6x50 catchup with snorkel on 50
    8x150 free with snorkel on 2mins descend 1-4 and 5-8
    4x(100 kick on 2mins, 100 swim on 1.20, 50 kick AFAP on 1.30)
    2x400 pull on 5min
    100 easy

    Total 3800meters

    I held between 1.50 and 1.55 on the 150s and felt pretty sore. The kick, swim, kick set everyone else wore fins except me, and my coach told me to get used to this for a while. The 400s I went 4.50s, which ironically was my 800 pace this past weekend(weird how I can do this in practice).
    Categories
    Swim Workouts
  6. Monday, July 22, 2013

    by , July 22nd, 2013 at 10:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    600 FR 4(50 K, 50RA/LA, 50CU, 50SPL-26) w/snorkel

    *Set 1*
    100-200-300-400-500-400-300-200-100 FR, HR Rest, negative split all w/progressive desc second half of ladder
    ---300 BR as 2(50K/bk, 50Swim)
    ---200 FR/BK K/fins

    *Set 2*
    6(4x50 FR on 10 bobs rest, 1:00 min) w/fins, desc 1-4, *28s-26s
    ---300 BK Swim

    Warm Down
    400 FR ABPT
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Comments
    Saturday did 3,600 meters including 1,200 meters of quality swimming. Sunday was rest day for swimming and dryland. In Set 1, I was getting HR 160-170 for each swim, starting the next swim at HR 110.
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/23/2013

    by , July 22nd, 2013 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    10 X 100
    5 on 1:50 5 on 1:45
    4 X 250 4:15

    3 X 100 kick 2:30
    6 X 50 kick 1:15

    9 X 200 pull 3:15 or 3:30
    Descend in groups of 3

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  8. 07.22.13 - Monday Workout

    by , July 22nd, 2013 at 12:33 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Carlile. Cleared a bunch of small trees out of my back yard this weekend. That alone had me pretty sore but last night's pick-up soccer match left my knees in pretty bad shape. Normally, a summer evening match is warm enough for us to slow down a bit and take it a little easier. Last night, a light cool rain fell with temps in the high 70s to low 80s. Nobody needed water so we never took breaks and it seemed like we could run full speed whenever we wanted. My muscles weren't sore this morning but my joints took a beating. Fortunately, my back had no problems.

    SCY

    600 Warm up

    6 x 50 - :45
    1:30 Rest

    Timed 800, open turns @ 200s (2:25, 2:30, 2:30, 2:26)
    50 Easy
    Not terrible but I can go faster.

    4 rounds of:
    * 250 Kick - 5:00 (IM Order by round - this really hurt my knees. I used fins for round 2 & 4)
    * 6 x 50 - 1:00 (Odds stroke, IM Order by round, evens pull, #5 hard)

    6 x 50 Kick w/ fins - :50

    (4250 Total)
    Categories
    Swim Workouts
  9. Taper Time

    by , July 22nd, 2013 at 07:38 AM (Mixing it up this year)
    Swam friday in the hot Y pool at 87 degrees. Did a nice easy 3000 yards that day then off to work as admin for the 14 & under state championships.

    After the weekend out of the pool today was difficult to get back in and moving. Now my difficulty will be to find a pool I can swim in while I am up in Anaheim. Have to swim in the early morning so I can play with the family all day. I am going to try to borrow a stretch cord so in a bind I can swim in the hotel pool at the Best Western Stovall. You can probably figure out where I am going to be playing....

    Today was a good day but not great. We had a lot of air quality issues this weekend at the meet and after 8-2:30 on friday I had sneezing fits for about 2 or 3 hours after and my eyes were burning most of the time. Sunday was not as bad and I only sneezed for about a half hour.

    500 free
    500 free kick w/zoomers
    400@7 free w/bouy went 6:40
    2x200@4 free w/bouy went 3:24, 3:20
    4x100@2 free w/bouy went 1:39, 1:40, 1:40, 1:40
    8x50@1 free w/bouy held 37's

    8x50 from block 15-20m sprint then easy to end

    Total 3000 meters
    Categories
    Swim Workouts
  10. Sunday, July 21

    by , July 21st, 2013 at 05:52 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:


    600 various
    4 x 50 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    6 x 50, 25 shooter + 25 EZ
    50 EZ
    6 x 50 fly drills
    4 x (5 x 50 w/fins) @ :50
    1 = free w/paddles
    2 = dolphin kick on back
    3 = free w/paddles
    4 = dolphin kick on back
    50 EZ
    10 x 50 kick w/fins @ :50
    50 EZ
    4 x 50 breast
    50 EZ

    Total: 3550


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

    Did zilch on Fri & Sat -- too busy and stressed. I think the move has finally hit me; I've been pretty blue. My girls closed out their NVSL careers on Saturday with a bang. We've been doing summer league swim for 12 years; it will definitely be a loss. I did make it to SpringHill rec center for a farewell swim today. Nice sendoff -- an absolute mosh pit. People on deck waiting for lanes were testy.

    I entered Teen Fort and I in the Aug 3-4 LCM + SCM meet, https://www.clubassistant.com/club/m...1605&smid=4841. But it says on the PV website that it might get cancelled if more people don't enter. So enter PV folk if you want to swim!
    Categories
    Swim Workouts
  11. 07.20.13 - Saturday workout

    by , July 21st, 2013 at 03:55 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Light showing at the Nat. I think a nearby sprint triathlon bled off most of the Saturday morning regulars. Probably a good thing since Brook had time to notice my left arm overreaches on backstroke. I don't think this is the total solution to my backstroke woes but every little bit helps.

    SCY

    500 Warm up

    200 Kick - 4:00 ish
    4 x 50 Br - 1:00 (Last one on :38)
    200 IM Drill - 3:30
    4 x 50 Bk - 1:00 (Last one on :40)
    200 IM - 3:00 (made 2:45)
    4 x 50 Fly - 1:00 (Last one on :34... and Dave still beat me)

    200 Pull
    8 x 125 - 1:45 (Most made 1:30, Dave and I raced the last one for a 1:20)
    4 x 50 Kick - 1:00

    200 Pull
    4 x 75 IM - 1:15
    4 x 75 IM - 1:20
    4 x 50 Kick - 1:00

    200 Pull
    8 x 25 Bk pull - :30
    4 x 50 Kick - 1:00

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  12. Friday, July 19, 2013

    by , July 19th, 2013 at 09:46 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Partly sunny, humidity at 71%

    Warm Up
    800 FR 4(50RA/LA, 100CU, 50SPL-26)

    *Set 1*
    20x50 on 1:00 FR K-fins w/snorkel, *39-36
    ---200 BR as 2(50K/bk, 50Swim)

    *Set 2*
    2(3x50 FR on 1:30, 1:00 rest) desc 1-3 *33-32-31/33-31-30
    ---300 BK Swim

    *Set 3*
    10x100 FR on 1:40, 100 as (50RA/LA, 25CU/25Swim) w/fins-paddles *1:06-1:02
    ---200 Fly as 2(25K/bk, 50 RA/LA, 25 Swim)

    *Set 4*
    400IM-200IM-100IM on 1:00 Rest, 400/200 build by 50, 100 build by 25
    ---300 EZ FR w/agility paddles-buoy,tube

    *Set 5*
    3x200 FR on 1:00 rest, 200 as 4(25Fast/25EZ) w/agility paddles-snorkel
    3x100 FR on 1:00 rest, 100 as 2(25CU/25Fast) w/snorkel
    ---200 as 4(25BK/25FR)

    *Set 6*
    2(3x200 FR) 200 as 50 Timed of Blocks, 150 FR EZ-DR
    *28.34, 29.53, 28.05
    *28.13, 28.42, 28.08

    Warm Down
    300 FR
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Comments
    Thursday was a rest day from both swimming and dryland sessions. I should mention that the FR kicking with fins-snorkel is always a combination of RS or LS with one shoulder/arm extended forward, opposite shoulder up (shark fin), and trailing arm hugging hips. In the 400 IM the Fly was a combination of DR/Swim.

    The fast FR 50s in Set 6 were consistent except for #2 when I tried too hard in the second 25, then I settled down mentally and kept the remaining 50s controlled and steady all the way to the finish. The 150 swims in between helped me to rediscover the feel for the water after each fast swim.
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/22/2013

    by , July 19th, 2013 at 12:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    3 X 150 2:45
    4 X 100 1:45
    3 X 250 4:15

    SCY

    2 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim -

    1 X 100 IM 1:45
    1 X 100 stroke 2:00
    4 X 50 stroke 1:00 #4 on 2:00
    descend 50's 1-4
    Three rounds. Round 1 fl, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    4000M/Y
    Categories
    Swim Workouts
  14. FAST FRIDAY JULY 19th 2013 LCM

    by , July 19th, 2013 at 11:11 AM (Ande's Swimming Blog)
    Fri July 19th 2013 LCM


    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:06
    swam with Chris & Bess, Beside Jim, Gull, Ned, Marcio

    Lifted yesterday


    Warm up
    went around 5 or 600

    Main Set
    assigned 10 x ?? on 6:00 (choose your distance, 100, 200 or 400)
    if you have time swim down before your next one
    DID: I did fast 50 FR from a dive
    went 28, 27's, & 26's
    swam down 50 to 150 after each

    Next Meets:


    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  15. 07.19.13 - Friday workout - Spiders!

    by , July 19th, 2013 at 10:54 AM (Pete's swim blog)
    Swam w/ Dave. Ok... it was only one spider. But after a tough set of 75s and a hurried 5 seconds to get pull equipment on, the little guy hanging out on my paddle might as well have been a tarantula. After a quick panic, I splashed it off and finished my 200 pull making sure my flip turns were quick and snappy lest the spider attach itself to my foot. After the pull, the spider was nowhere to be seen. Good... let it infest someone else's equipment. After a few 25s, it came swimming back at me underwater! yikes! Somehow I managed to scoop it out of my lane with a paddle and flatten it with a pull buoy. I need a sign for my lane:



    SCY

    600 Warm up

    3 Rounds of:
    * 6 x 75 - 1:00
    * 200 Pull - 2:30 (2:20, 2:18, 2:15)
    * 6 x 25 - :30 (2 easy/2 hard, fly/bk/br)
    * 1:30 Rest
    50 Easy

    1000 Pull - 15:00, Open turns @ 100s. Substitute 25 pull with 25 kick if ahead of the 1:30 pace
    50 Easy

    6 x 50 Kick w/ fins - 1:00 down underwater sdk, back easy

    100 Cool down

    (4500 Total)

    Updated July 19th, 2013 at 11:00 AM by pmccoy

    Categories
    Swim Workouts
  16. Tues, Wed, and Thursday (July 18, 2013) 6:30-8:30pm

    by , July 19th, 2013 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    Tuesday was the awards ceremony from the Starlight Invititational Meet. I ended up being the last one called up, and John said some nice things about me and what I've done for the team over the past year with the kids. He told them all that I'll be leaving from the team at the end of July, but will still have one more race day with them next Friday at the Champs Meet in Pasco, WA. The "final hurrah" of sorts. Everyone gave me a nice applause, and it made me feel good inside.

    No swimming after the awards for me...I took a day off

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

    Wednesday I went to the pool, did the practice, but was so beat up and tired from work and swimming to remember what I'd done, plus I didn't write it down last night, but was around 5000 LCM. It was more laid back, kind of going into taper type of swimming.

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

    Thursday:

    Warmup
    800 Free
    (800/800)

    w/ fins (I used my short fins):
    8 x 150 Kick @ 2:30 (50 Fast/50 EZ/50 Fast)
    I did 50 Fast SDK on back/50 EZ SDK on back/50 Free Swim EZ, and was still barely making the interval
    (1200/2000)

    16 x 50 Free Pull @ 1:15
    Odds EZ, Evens FAST
    (800/2800)

    200 EZ
    (3000)

    8 x 100 Broken @ 50 for :15 rest - whole thing @ 2:45 - Go FAST
    I did the first one Fly, and went fast, not sure of my time, but it felt good. After that I hopped to the back of the lane, and did moderately fast freestyle, but that depended on if I caught up to a backstroker, etc. Not really a whole lot of effort exerted here after #1

    200 EZ
    (1000/4000)

    8 x 50 @ 2:00 Odds V-sit scull, Evens Front Scull
    (400/4400)

    500 Free Swim EZ cooldown
    on a couple of the lengths I showed the kids in my lane how I can complete a 50 meter length on 8 "dolphin dives". They didn't think it was possible, but I showed them.

    ----------------------------
    4900 LC Meters


    No practice on Friday, or Saturday this weekend. I'm just going to relax for the weekend, well, besides work duties. Only a few more days of practice next week, then I'll probably shave down for my final races: 200 Fly, 400 Free, and a stupid 50 Free, which may be Fly possibly.
  17. Team LCM, Thursday, July 18

    by , July 18th, 2013 at 11:17 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    6 x 100 swim + 50 kick
    -- mixed up the swims
    400 pull, descend each 50
    -- NO! ->->
    4 x (25 UW + 25 EZ w/fins)
    100 scull w/agility paddles
    12 bobs

    Main Sets:

    2 x (3 x 100 w/fins) @ 2:00
    1 = 50 free + 50 dolphin kick on right side
    2 = 50 back + 50 dolphin kick on left side
    3 = 50 breast + 50 dolphin kick on back -- this was by far the fastest of the three, so I guess I suck at kicking on my side
    50 EZ

    2 x 50 fly drills @ 1:15
    200 IM strong
    -- I did this cruiser-ish. Too hard and my fly felt like sh*t, so I ceased 200 IMs. I refuse to swim bad fly and I felt like I would get more out of endurance kickingw/fins, so switch to that.
    2 x 50 back drills @ 1:15 (we did catch up backstroke pointing at the ceiling -- not easy)
    200 IM strong
    -- kicked, 2:36
    2 x 50 breast drills @ 1:15
    200 IM strong
    -- kicked, 2:35
    2 x 50 free drill (10 right hand sculls, 5 fast strokes, 10 left hand sculls, repeat -- I did not fast strokes, taking recovery)
    200 IM strong
    -- kicked, 2:30
    50 EZ

    6 x 50 cat & mouse
    1 = mouse
    2 = cat
    2 = EZ
    -- yikes, I wasn't really up to arbitrary explosive sprinting after all that kicking
    50 EZ

    1 x 50 AFAP off blocks
    -- say what? I had been battling calf cramps the whole kick set
    -- I did breast with fins, diving off side, to race Chris doing breast with no fins, 30-31
    50 EZ

    Total: 3600

    hottub -- many minutes!


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

    Made it to Mason for a LCM practice. I hope I am not completely dead tomorrow afterward. I'll prolly be running on adrenaline anyway as all our stuff gets moved. LCM 200s are hard. I was surprised I could even descend the kicks with the cramp issues. I've not been taking my magnesium very diligently.
    Categories
    Swim Workouts
  18. 07.18.13 - Thursday workout

    by , July 18th, 2013 at 07:12 PM (Pete's swim blog)
    Swam w/ Dave, Carlile, Roger and Sam. I've been a little under the weather the last few days so a big fly day wasn't appealing. It's what I got though. Now, I've got the sniffles AND my shoulders hurt. Dave cruised through this while Roger and I were happy to get 5 seconds rest on the walls. But Dave isn't much of a kicker so I had my set at the end.

    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
    50 Easy

    4 x 75 Pull - 1:00 (used paddles + buoy)
    4 x 75 Pull - 1:05 (1st 25 fly - dropped paddles)
    4 x 75 Pull - 1:10 (1st 50 fly)
    4 x 75 fly - 1:15 (dropped buoy)
    50 Easy

    4 x 75 Kick - 1:15 (all br)
    4 x 75 Kick - 1:15 (1st 25 fly kick)
    4 x 75 Kick - 1:20 (1st 50 fly kick)
    4 x 75 fly kick - 1:25
    I'm not a great dolphin kicker so I was really happy to make these intervals. It was close though.

    100 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  19. 07.17.13 - Wednesday workout

    by , July 18th, 2013 at 07:02 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and Carlile. Carlile figured out the correct way to decode the set as it was on the sheet after we were half-way through it. So, it is half one way, half the other:

    SCY

    600 Warm up

    100 Kick - 2:00, 100 IM - 1:40, 100 Free - 1:20
    25 Fly - :30, 50 Pull - 1:00, 25 Fly - :30
    100 Kick - 1:55, 100 IM - 1:35, 100 Free - 1:15
    25 Bk- :30, 50 Pull - 1:00, 25 Bk - :30
    100 Kick - 1:50, 100 IM - 1:30, 100 Free - 1:10
    25 Br - :30, 50 Pull - 1:00, 25 Br - :30
    100 Kick - 1:45, 100 IM - 1:25, 100 Free - 1:05 (ouch!)
    25 Free - :30, 50 Pull - 1:00, 25 Free - :30
    200 Relaxed pull
    Made the last free on 1:08. Just wasn't feeling it after the IM. It was a little easier this way:

    2 Rounds of:
    * 100 - Round 1: IM @ 1:40, Round 2: Free @ 1:20
    * 25 Fly - :40, 50 Pull - :40, 25 Fly - :40
    * 100 - Round 1: IM @ 1:35, Round 2: Free @ 1:15
    * 25 Bk - :40, 50 Pull - :40, 25 Bk - :40
    * 100 - Round 1: IM @ 1:30, Round 2: Free @ 1:10
    * 25 Br - :40, 50 Pull - :40, 25 Br - :40
    * 100 - Round 1: IM @ 1:25, Round 2: Free @ 1:05
    * 25 Free - :40, 50 Pull - :40, 25 Free - :40
    * 200 Relaxed Pull
    Made 1:04 on the last free this time but it helps to have the free/pull/free recovery first.

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/19/2013

    by , July 18th, 2013 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP
    3 X 100 1:50
    1 X 200 kick 4:45
    2 X 200 3:30
    2 X 100 kick 2:30
    1 X 300 5:00
    2 X 100 kick 2:30

    8 X 100 2:15
    50 stroke/50 swim

    15 X 100 pull freestyle
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts