View RSS Feed

Swim Workouts

  1. Friday, Oct. 12

    by , October 12th, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills @ :20 RI
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    10 x (25 AFAP from dive or block, rolling on :59 + 75 EZ) @ 3:00
    2 fly (12 high)
    4 back (12 high)*
    2 breast (16s)
    2 free (12 flatish)

    * Experimented with a different start in back. Lately, I've been flat backing a lot of my starts. Not enough back arch or toe flick or something. Today, I tried leaning back further ala Coughlin or Noriko. This causes me to go deeper, but I had a cleaner entry for 3/4 starts. Though I think this might work better with a throwing your arms straight back kind of start. Mine go to the side (see blog avatar). Also, with a deeper start, I need to be more careful about kicking up to the surface on time to not blast past 15 m. Not really sure which way is actually faster ...

    100 EZ

    2 x (broken AFAP 100 w/fins + 200 EZ)
    -- break :10 @ 50 & 75
    -- fly, :49
    -- breast, :56
    -- wanted to do another but was engaged in a long convo by a lifeguard

    Kick ultra:
    30 x 25 burst + cruise dolphin kick on back w/fins @ :30, cruised #16

    100 EZ

    -- wanted to do some parachute work, but had to get home to Lil Fort.

    Total: 4100


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

    I wasn't at all tired from yesterday's AFAP efforts, so went for my 4th HIT workout of the week. The ultra kick set seemed to take forever. Not sure if I'll do a recovery swim this weekend or go to Mason Sunday am with Teen Fort.

    My elbow doesn't feel too badly from yesterday's jab. The doc said it would hurt 2-3 days and then feel much better. It kept me up some last night, but even now feels better than before. No healing, but less pain.

    Strength study:
    http://www.swimmingscience.net/2012/...-strength.html

    Increased pool depth recommendation:
    http://www.swimmingworldmagazine.com...-Racing-Starts

    Interesting article on breaststroke technique:
    http://www.swimmingworldmagazine.com...Technique-Talk
    -- I definitely use the wide elbow approach.
    Categories
    Swim Workouts
  2. Workout 10/12/12:

    by , October 12th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)


    200 fr /200 bk /200 im drill wu
    5 x 100 kick on 2:00
    3 x 200 fr pull with buoy dps on 3:00
    4 x 50 fr strong on :50 (held :31)
    200 loosen and out
    (Solo/Rec/2100 yds/40 min)
    ---------------------------------------

    Busy lane today, likely due to the blustery, cool day. Not really motivated and I forgot my snorkel. Oh well.
    Categories
    Swim Workouts
  3. 10.12.12 - Friday workout

    by , October 12th, 2012 at 09:26 AM (Pete's swim blog)
    Had a bunch of people today. Swam in a lane w/ Roger and Danny. Dave, Dave and Meredith were on our right. Ray, Dave and Meredith's sister (?) were on our left. Definitely one of my best practices in a long time. I was really sore from all the pull yesterday but it didn't seem to slow me down much. Wore my Yingfa jammer instead of a drag suit.

    SCY

    600 Warm up

    Challenge set
    6 x 50 Free - :50
    2:00 Rest
    4 x 50 Free - Broken 200 w/ :17 seconds rest in between 50s. Made 1:59. Forgot my splits but I was at :31 on the first so I got faster somewhere.
    100 Easy

    4 x 200 - 3:00 convert free to kick (Made 2:53 on last kick)
    50 Easy
    4 x 100 IM - 1:30 (Held 1:20s)
    50 Easy
    4 x 50 Kick - 1:00

    1650 Timed (19:47) Open turns every 300
    This was a really good swim for practice. I split it very even (3:37, 7:15, 10:52, 14:28, 18:02, 19:47). Pretty much 1:12.5 pace until then end where I dropped it to a 1:10 pace. Really did not think a sub-20 was going to happen today. I knew I was on the pace but kept thinking I would run out of gas.
    50 Easy

    12 x 25 - :40
    Odds fly
    Evens underwater

    6 x 100 Pull - 1:20 Descend (1:15, 1:15, 1:10, 1:08, 1:05, 1:03)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  4. From A Dive, Thursday, Oct. 11

    by , October 11th, 2012 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 sculls (V sit, kickboard sit, front)
    50 EZ
    4 x 25 free no breather @ :40
    50 EZ

    Speed Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    1 x 100 IM from dive off side, 1:05 high
    -- Very psyched about this time! I was aiming for a 1:10. Splits were fabulous, as usual: 29/36. Even if I took it out slower, however, I'm not sure I'd come back any faster in free. My free always falls apart at the end of a 100 IM. This bodes well for a PR this season.
    300 EZ

    1 x 25 AFAP free from dive, 12 mid (bad breakout)
    75 EZ

    1 X 25 back shooter from the blocks, 12 flat, cramp on start
    75 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- did breast, 33 flatish
    150 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- went fly, 25 high (!)
    200 EZ

    1 x AFAP 50 free from dive off side, 26 low
    -- took 3 breaths instead of 2
    -- second breakout bad
    200 EZ

    6 x 40 w/bungee @ 2:00
    -- 2 breast 10 fast strokes
    -- 2 free 20 fast strokes
    -- 2 back 20 fast strokes

    2 x 40 kick w/bungee @ 2:00
    -- kick until taut and hold for :20. 1 back kick, 1 dolphin kick on back

    150 EZ

    Total: 3450


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

    Gave my fins a rest today and did a bunch of timed swims from a dive off the side. Really happy with the results. I feel like I'm getting back to the sweet spot I had last Spring in training (that eluded me over the summer). Getting psyched to rest a bit and race!

    Then had a follow up visit with my ortho about the elbows. He gave me a cortisone shot and tried to poke around in the tendon a lot with the needle. No healing effect from the cortisone, of course, but I would like a break from the pain. Even though the elbow looks swollen to me and my chiro thought it was swollen, the doc says no. Tennis elbow is always degradation; it's unclear why cortisone and advil help with the pain. (I can't take advil with the nitro patches.) He reiterated that it takes a very very long time to heal. Read: forget about most upper body weights for another 10 months. I'll just stick with the few exercises I can do that don't bother the elbow too much.
    Categories
    Swim Workouts
  5. 10 11 12 Thu Oct 11th, 2012

    by , October 11th, 2012 at 03:45 PM (Ande's Swimming Blog)
    10 11 12 Thu Oct 11th, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00, dove in 1st
    Swam with Jim, Chris, Jeff, & Keith
    beside Todd, Tyler & Marcio

    Warm up
    15 minute swim
    did 50's on 45 & 40

    Main Set

    4 x 500 on 10:00 hold best ave
    on 1, 2, & 3 went 5 seconds behind Jim
    went 5:31, 5:24, 5:23
    felt pretty good, they were smooth & surprisingly easy

    Lead on #4
    went 5:08 which kinda surprised me
    that was one of my best in practice 500's this year and might be the best.
    did 100 to 150 easy after each swim

    2nd Main Set
    50 Drop downs
    start: at 1:00 stop: at 29
    drop interval by 1 sec after each repeat
    started out fly kick then switched to free around 49
    as I got to the low 40's my thighs felt crampy then I dropped out at 36, just wasn't feelin it

    500 easy after that

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -10/12/20122

    by , October 11th, 2012 at 12:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today will be my last post until I return from vacation Oct 22. A group of us are heading to St. Croix for a 5 mile OW swim. Should be fun.

    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 50 :50 :45
    Four rounds. Rounds 1/2 intervals left, 3/4 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:00
    1 X 50 easy swim 1:00
    8 X 25 sprint kick :45
    1 X 50 easy swim

    4 X 50 fast 1:15
    1 X 100 easy 2:15
    Three rounds, all choice.

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds, swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  7. 10.11.12 - Thursday workout

    by , October 11th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Blakely.

    SCY

    600 Warm up

    6 x 300 Pull - 4:00 (3:25s... except the last one where my paddle fell off twice)
    100 Easy

    20 x 50 Kick w/ fins - :55

    6 x 100 IM/Stroke - 1:30

    12 x 25 - :40
    Odds hard stroke
    Evens no breath

    5 x 100 - 1:30 Descend (1:16, 1:14, 1:10, 1:08, 1:04)

    6 x 50 Kick/stroke - 1:00

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  8. Wed, Oct. 10, 2012 7:00-9:00

    by , October 11th, 2012 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    I was asleep for about 45 minutes off and on in the living room before making it over to practice (I should've stayed asleep in hindsight). OMG this was a killer night!


    Warmup:
    800 Free


    400 Dolphin Kick w/ board (EZ/Hard by 25s)
    • didn't make much of a difference on the EZ or hard. Dolphin kicking with a board is the most evil thing you could possibly do...well besides a 50 Back in a meet.
    • Leslie's gonna hit me now
    8 x 100 Free Pull @ 1:45 Desc. 1-4 & 5-8
    went from 1:10-->1:02, and 1:08-->1:00
    (2000/2000)

    20 x 50 SDK on back w/ fins @ :45
    made them kinda (started at :40s, slowly migrated my way to :46+ish or so by the end)
    (1000/3000)


    Main Set:



    500, 400, 300, 200, 100 Free @ LIFO +:30
    • need to descend your 100 avg. on each swim
    • John wanted Jared and I to start around 5:40 for the 500, and see what we could do. YIKES!
    • found out that Jared can't count when he's leading the lane on distance type swims. He did extra 50s on the 500 and 300 (I led the 400 so that was ok)
    • went 5:45 (1:09)/4:28 (1:07)/3:35 (1:11+)/2:16 (1:08)/1:02
    • I crapped out on the 300 and just couldn't maintain my speed
    200 EZ
    (1700/4700)

    4 x 200 IM Desc @ 2:50 ... "2:50!!!?!??!?"
    went 2:40, 2:40, 2:38, 2:35 and they hurt something fierce

    200 EZ
    (1100/5700)

    4 x 100 Stroke (non-free) @ 1:30
    Did Back (1:23, 1:22, 1:20, 1:15)

    4 x 50 Choice SPRINT @ 2:00
    went all Free, did :29/:29/:29/:28
    those last 10 yards hurt BAD

    300 EZ and out

    -------------------
    6600 Yards (a new record)

    =================================

    Lucky for me, tomorrow my son has a later night end of season soccer party with his team, and I'll make sure to attend it. I could use a day off from the pool this week.

    Updated October 11th, 2012 at 01:11 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  9. Wednesday 10/10/12

    Wednesday 10/10

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    4x (did all STRK IM order by round)
    4x25 @ :30 kick w/ board STRK
    2x50 @ :50 pull w/ buoy + strapless paddles <2 breaths per 25
    100 @ 1:40 50 FAST STRK/50 aerobic FR

    50 EZ

    500 for time (5:29)

    150 EZ

    Total: 3000

    PM swim:

    Water Polo practice with my high school guys.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -10/11/20122

    by , October 10th, 2012 at 12:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :50

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 :45
    Four rounds.Choice.
    Round 1: 25 is fast
    Round 2: 50 is fast
    Round 3: 75 is fast
    Round 4: 100 is fast

    5 X 100 kick 2:15
    50 moderate/50 fast

    1 X 800 pull
    50 easy/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  11. Wed Oct 10th, 2012

    by , October 10th, 2012 at 11:27 AM (Ande's Swimming Blog)
    Wed Oct 10th, 2012

    Trained yesterday didn't blog
    need to lift weights today


    Whitney coached
    SCY UT Swim Center Diving well
    6:00 - 7:30, dove in at 6:02
    Swam with Mike, Tyler, Marcio
    beside Todd, Sloan, Larry,

    Warm up
    100 fr
    100 FL KRLS
    200 FR
    100 BK KRLS
    300 FR
    100 BR KRLS

    Main Set

    8 x 25 FL on 30
    ODDS 6 SDKs 2 fast strokes
    EVENS k on bk

    300 IM fast on fly, cruise the rest
    1:00 break

    8 x 25 Bk on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 BR on 30
    ODDS strong pull out 2 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 FR on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on fr, cruise the rest
    1:00 break

    assigned: 1000 fr done 175 mod 25 fast no breath
    Did: 5 x (125 fr, 50 break, 25 fl fast no breath)

    8 x 125 on 2:00
    odds done 100k 25 fl fast
    evens done 100 IM 25 underwater (made em all)

    200 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  12. 10.10.12 - Wednesday workout

    by , October 10th, 2012 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Meredith, Ray, Leah and Wendy.

    SCY

    650 Warm up

    200 Kick - 3:00 (made 3:02)
    50 Fly/Free / 150 Kick - 2:55 (already way behind)
    100 Free/100 Kick - 2:50 (Still off the pace)
    150 Free/50 Kick - 2:45 (Catching up)
    125 Free/75 Kick - 2:50 (Finally got a couple seconds rest)
    75 Free/125 Kick - 2:55
    200 Kick - 3:00 (made 3:05)
    100 Easy
    Tough set and a bit out of my reach. I could probably make it w/o a drag suit.

    4 x 125 Free - 1:45 (Made 1:20-1:25)
    50 Easy
    4 x 125 Stroke, IM Order - 2:00
    50 Easy

    12 x 75 - 1:15 Sliding IM
    100 Easy

    12 x 25 - :30
    Odds free no breath
    Evens Fly no breath
    :30 is pretty tough for me. I could probably make :35 and definitely :40. I did do 4 of them but needed one breath on the other 8.

    4 x 200 - 3:00 Convert IM to pull

    200 IM Easy - Cool down

    (5550 Total)
    Categories
    Swim Workouts
  13. wed 10/10/12

    swam 2K @ 0530. first time i did this during the week. pool was crowded but everyone had a lane. this was def the get out of bed older crowd that wasn't playing around.

    This swim took a lot out of me and was the first swim at my old training pace since I was sick. it's amazing how congested I was!

    warmup

    300 sw
    300 k

    2x 100
    2x 200
    2x 300

    100 k

    100 cd
    Categories
    Swim Workouts
  14. Tues, Oct. 9, 2012 7:00-9:00pm

    by , October 10th, 2012 at 12:55 AM (Fast Food Makes for Fast Swimming!)
    I was tired most of the day after yesterday's 6100 yard workout...and then John threw us this intense non-freestyle workout:



    Warmup:
    400 Free DPS Build

    12 x 50 Core Kick w/ fins @ 1:15 (this was easy)
    10 x 50 Flutter Kick w/ fins @ :45 (this was not so easy*) (held :40-:41s)
    *I do use the short fins while everyone else has long fins...makes a difference

    10 x 25 V-Sit Scull @ 1:15
    (1750/1750)


    Main Set:
    10 Rounds of
    • 100 Stroke (non-free) in groups of 2 (EZ 100/Fast 100) @ 1:45
    • 2 x 25 Sprint of the same stroke @ :45
    (Went Fly/Back/Breast/Breast/Back) for my "groups of 2"
    100s fast times: 1:07, 1:12, 1:18, 1:19, 1:11

    200 EZEZ
    (1750/3450)

    16 x 75 (4 times through IM Order) @ 1:45
    • Build a 50 (this means increase kick intensity)
    • :10 rest @ 50
    • SPRINT a 25 (mega kick)
    • recover before next sendoff
    (1200/4650)

    250 EZ

    -----------------------
    4900 Yards


    Not a huge amount of yardage...but it sure feels like a lot right now...
    It's gonna be a looooooong day tomorrow...
  15. Workout 10/09/12:

    by , October 9th, 2012 at 11:40 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    10 x 100
    - odds: Fr on 1:20
    - evens: kick on 1:50
    Lots of with lane mates
    1 Noah's Ark and out
    (Solo/Rec/2100 yds/40 min)
    -------------------------

    Low key today. Ranged 1:10-6 the frees and felt good in the water. My brother is visiting from Washington state, great evening catching up after I got home from work.
    Categories
    Swim Workouts
  16. Tuesday, Oct. 9

    by , October 9th, 2012 at 06:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Pre-Sets:

    600 various
    4 x 50 caterpillar fly drill @ 1:10
    4 x (25 scull kickboard drill + 25 EZ) @ 2:00
    -- http://www.goswim.tv/entries/5770/sc...board-sit.html
    -- great for the forearms and hands
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    I modified Workout #4 from the HIT forums:
    http://forums.usms.org/blog_post.php?do=newblog

    3 x (6 x 25) @ :45
    -- did free/breast/free
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = 25 fast @ 100 pace
    6 = EZ

    100 EZ

    1 x AFAP 50 free w/fins, 22 high-23 flat
    200 EZ

    1 x 50 AFAP fly-back dive from side, 28 flatish
    200 EZ

    6 x (25 + 50 + 25) backstroke w/fins
    25 = fast @ 100 pace + :10 rest
    50 = smooth @ 200 pace + 10 rest
    25 = EZ
    -- whew, this was a major aerobic set for me

    125 EZ

    5 x 40 w/bungee cord
    -- from a backstroke start, kick fast UW until cord is taut then take 10-12 fast kicks and cruise back

    125 EZ

    Total: 3650


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

    Still suffering from DOMS in the water today. I may stick with just one upper body exercises at the gym. Doing another 36-40 reps seems to take a toll. After last season, I considered bagging upper body work entirely in SC. However, it seems to keep my shoulders healthier. Need to hit the foam roller tonight.

    Teen Fort laughed at my 2XU compression top and tights yesterday, claiming that "no clothing would speed recovery."

    For the Sprint Classic, I think I'm tentatively going to enter:
    100 free (50 split)
    100 breast
    100 IM
    50 back (if not too tired to swim it)
    4 x 25

    I may just swim 2 events. Not sure, I'd like to pop off a fast 100 IM (which might not happen if I swim 2 events prior). Might swim through the 4 events a couple times next week.
    Categories
    Swim Workouts
  17. Tuesday 10/9/12

    Tuesday 10/9

    PM only SCY

    500 swim
    5x100 @ 1:50 scull/kick/50 DPS w/ buoy

    w/ fins:

    5x200 @ 3:00 kick odd: on back 5 fly kicks off each wall, even: w/ board
    10x50 @ 1:00 25 FAST under H2O kick/25 aerobic kick
    12x25 (did R.I.M.O in sets of 3)
    1 @ :40 FAST under H2O kick
    1 @ :35 FAST swim
    1 @ :30 aerobic kick

    100 EZ

    5x200 @ 2:50 w/ strapless paddles 2 PINK/3 RED
    3x100 @ 1:40 50 kick/50 drill
    5x200 @ 3:00 2 RED/3 BLUE
    3x100 @ 1:40 50 drill/50 swim

    100 EZ

    Total: 5600
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -10/10/20122

    by , October 9th, 2012 at 03:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 75 kick 1:45
    Two rounds

    6 X 200 pull 3:00
    Negative split each swim and descend 1-3/4-6

    16 X 50 1:00
    #3-6-9-12 are fast
    13-16 are warm down

    4350Y
    Categories
    Swim Workouts
  19. 10.09.12 - Tuesday workout

    by , October 9th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and John. Got a flu shot yesterday. That left a special lingering soreness in my left shoulder. Dave offered to punch my right shoulder to even out the pain.

    SCY

    700 Warm up

    2 x 500 - 7:30 (6:05, 5:55 <- pull buoy, no paddles)
    100 Easy

    300 Free/IM/Free - 4:30
    300 IM/Free/IM - 4:30
    300 Free/IM/Free - 4:30
    100 Easy

    200 IM - 3:00
    200 Pull - 3:00
    200 Kick - 3:00
    200 Pull - 3:00
    200 IM - 3:00
    100 Easy
    Got started :30 late so I did touch and go until I caught up. Made 2:50 on the last IM

    10 x 100 - 1:30
    1-5 Descend (1:25, 1:20, 1:14, 1:10, 1:05)
    6-10 Ascend (1:05, 1:12, 1:15, 1:20, 1:25)

    12 x 25 - :40 Odds hard stroke, evens no breath

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  20. Mon, Oct. 8, 2012 7:00-9:00pm

    by , October 9th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    400 Free
    400 Kick on side w/ board (right side/left side) place 1 arm on board, lay head on arm and kick
    10 x 100 Free Pull @ 1:30 breathe every 3 & focus on rolling from the hips

    16 x 75 Kick w/ fins @ 1:10 did SDK on back (went 1:01-1:05)
    I sooooo wanted this to end around #12 or so.

    Main Set:


    6 Rounds of:
    • 200 Free Desc. 1-3, 4-6 @ 3:15 (last 50s always FAST "use your legs")
    • 2 x 25 Free SPRINT @ :45
    • went 2:20/2:15/2:11 then 2:22/2:15/2:09 - didn't really feel like GOING FOR IT tonight.
    • the 25s I "faked it" on the sprinting...it's only a 25.
    200 EZ


    20 x 50 IM Order @ 1:00
    • 5 of each stroke
    • EZ, Fast, EZ, Fast, EZ
    400 Swim cooldown

    ------------------------
    6100 Yards


    =================================

    Out of the first 3000 yards, 1600 of it was kicking! ...and then the somewhat kick intense descending set with the sprints in the main set as well. Then the FAST FAST IM stuff at the end... I'm dead...

    As the coach gave the main set, he asked us, "Do you guys know why we're doing these types of sets all the time?"
    My smartass self replied "Because we love it!"
    That got a smile and a "good answer" out of John. Then he said, "actually it's to train your bodies to negative split your races without even thinking about it."

    Believe me, it works. I was able to do my first ever negative split race (that I can remember) in my 500 last weekend.