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Swim Workouts

  1. Monday, February 25, 2013

    by , February 25th, 2013 at 07:35 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 77, 100% water clarity.
    Cloudy skies, humidity at 82%

    Warm up
    300 FR DPS
    300 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    200 FR as 50 K/Scull,50 Swim DPS-6, snorkel
    4x50 on :45 *33-33-32-32

    *Set 1*
    3x500 on 7:00
    *5:52, 5:46, 5:44
    ---300 BK as 50DA/50 Swim
    ---200 FR DPS-6 w/snorkel

    *Set 2*
    5x100 FR-Fast on 3:00 w/fins
    *57, 56, 55, 55, 55...right into
    8x50 FR-Fast on 1:10 w/fins
    *27-27-27-26-26-26
    ---300 BK as 25DA/50 Swim
    ---300 FR DPS-6

    *Set 3*
    40 Minute EZ FR Swim

    Comments:
    The water temp was good, and I started out the session solid. Then for some reason after set 2, I began to feel strangely cold, clustophophic with nausea and dizziness that I could not shake off. Packed up everything headed to the showers. Ten minutes in the hot shower I persuaded myself to try some swimming in the warmer diving pool. Feeling better, I cruised FR for a while to the point that the water felt too warm and I wanted to stop, which was about 40 minutes. Completed only half of the quality sets for the day. What a weird workout, hopefully an abberation.
    Categories
    Swim Workouts
  2. Code Brown, Monday, Feb 25

    by , February 25th, 2013 at 04:52 PM (The FAF AFAP Digest)
    Got in 750 and then we were thrown out of the pool because a kid pooped. &$+*^F$*#£. This is such a problem for solo swimmers. And I had nowhere to go with OakMarr closed. I agree with what Geek posted long ago -- the parents (and the offending kid) should be banned for 2 weeks.

    Still under the weather. Feeling very frustrated. Little black cloud.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -02/26/2013

    by , February 25th, 2013 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1intervals left, 2 right.

    4 X 100 kick 2:15
    8 X 25 sprint kick :40
    1 X 100 swim

    12 X 50 1:00
    Choice. Every third swim is fast.

    8 X 25
    odd: build to race finish
    even: from the blocks, 25 sprint

    2 X 50 blocks
    1 X 75 easy

    2 X 500 free 7:00
    Swim or pull.
    Negative split both swims.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  4. 02.25.13 - Monday workout

    by , February 25th, 2013 at 01:48 PM (Pete's swim blog)
    After practice Saturday morning, my son and I headed off to his friend's birthday at a hunting preserve at a remote area somewhere in North Alabama. It was a manly birthday party. No cake, party hats, birthday songs or party favors... or girls. Just a few 20 gauge and 12 gauge shotguns and a lot of ammunition. I brought my dad's antique side by side 16 gauge shotgun so the kids could get the feel for a real kick. We shot at clays for a couple hours (missing most of them) and had a great time.

    Sunday morning, my shoulder hurt a good bit and I'm sure the recoil didn't do a lot of good for my lower back. That afternoon, we took the kids to the pool. I did about 600 yards of IM stuff when I wasn't ferrying kids across the pool. Decent workout and the shoulder didn't feel too bad.

    This morning, I swam w/ Dave, Dave and Dave. I've got a visible bruise on my shoulder now but it didn't seem to effect my swimming any. Still feeling as strong as last week. That's a good sign as my taper is surely done by now. I think I'm sold on the idea of multiple taper meets each year... even if I'm tapering for a local one day sprint meet.

    SCY

    600 warm up

    6 x 50 - :45 Descended to :32s
    rest
    8 rounds of:
    * 100 Free - 1:10 (made 1:04-1:05)
    * 50 Kick - 1:10
    * 2 x 50 Pull - :50
    100 Easy
    My goal was to push hard on the 50 kick, make :30 to :35 of the pulls and still have enough for a 1:05 next round. Seemed to work well.

    400 timed IM kick - 6:48
    100 Easy

    Choice of 500 free @ 6:00 OR 400 IM @ 5:30 Not a lot of great choices . The sheet said the choice was 6:00 for either but we decided that it would be fair to shave :30s off the 400 IM in order to make it a more interesting choice. I chose the IM anyway and made 5:25. That's one of my best practice times and definitely my best with a drag suit on.

    8 x 50 Kick - 1:00 (IM Order x 2)
    4 rounds of: (IM Order by round)
    * 25 stroke, no breath - :30
    * 25 stroke - :30
    * 2 x 25 stroke - :40
    50 Easy

    200 Timed (2:14)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  5. Mon Feb 25th, 2013 SCY

    by , February 25th, 2013 at 01:10 PM (Ande's Swimming Blog)
    Mon Feb 25th, 2013

    Swam & Lifted: Fri
    Didn't Swim: Sat or Sun


    Whitney Coached
    6:30 - 8:00 dove in around 6:45ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Jim, Marcio, Ned, David, & Keith
    Beside Larry, Gull, Tyler, ...
    Crowded, we only had 6 lanes, pool has championship set up. Both bulkheads down, plus an additional platform in the pool behind the starting end, so the pool has 5 fewer lanes then when the bulkheads are up & the platforms are out.
    the 2013 womens and mens Big 12 Championships are this week at UT starting Wed Feb 27th

    Warm up
    missed it

    Main Set

    16 x 25 on 30
    1) no breath 2) 2 strokes fast 3) 500 pace, 4) easy

    400

    16 x 50 on 50
    1) 3 breaths, 2) 2 strokes fast, 3) 200 pace, 4) easy

    400

    40 x 25 on 30
    1 - 8 no breath
    9 - 16 kick
    17 - 24 200 pace
    25 - 32 kick
    33 - 40 100 pace

    5 x 100 on 20 sec rest done 25 1 breath, 25 2 breaths, 3rd 25 3 breaths, 4th 25 4 breaths

    then I kicked around 200
    50 easy




    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX

    Updated February 25th, 2013 at 01:15 PM by ande

    Categories
    Swim Workouts
  6. Crazy but not yet ready for some of my old intervals

    by , February 25th, 2013 at 08:40 AM (Mixing it up this year)
    Shoulders are still an issue so I had to modify somewhat from my favorites of the past. When my shoulders are ready I will make the just to 1 hr and 30 min instead of 1 hr and 15 min which is what I am doing now.

    500 Free
    500 free kick w/zoomers

    5x100@1:45 Free w/strapless paddles, snorkle and bouy keeping moderate pace of 1:28
    15x100 Free w/paddles(tyr catalyst red), bouy #1-5@1:35 holding 1:26's, #6-10@1:30 holding 1:24's, #11-15@1:25 holding 1:21's

    200 free kick w/zoomers
    300 free EZ w/zoomers & snorkle

    total 3500 yards
    Categories
    Swim Workouts
  7. Mosh Pit, Sunday, Feb. 24

    by , February 24th, 2013 at 07:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    8 x 25 DPK shooters w/fins @ :45
    50 EZ
    2 x (5 x 50 free w/agility paddles + 50 EZ) @ :50
    50 EZ

    Main Sets:

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

    5 x through:
    25 AFAP + 75 EZ @ 3:00
    50 kick w/board or on back @ 100 pace @ 1:00 (25-26s)
    50 EZ @ 2:00

    100 EZ

    Had my own lane for a nanosecond:
    1 x 50 fly @ 95 % (23 high)
    100 EZ

    5 x 50 torque drill w/paddles @ 1:30
    50 EZ

    8 x 25 swim w/parachute & fins & paddles @ 1:00
    100 EZ

    Total: 3500


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

    Still sub par, but journeyed off to the rec center. I was expecting a mosh pit with Oak Marr closed due to a pool leak, and it was very crowded. I spent most the time sharing a lane with an elderly man with a wide whip kick and penchant for swimming down the middle of the lane -- the worst kind of noodler. So I had to adjust the workout and do more kicking with a board to avoid injury. I was plagued with calf cramps the entire time; have been for the last month. And I still don't feel up to AFAP 50s. I feel like my 100s are really going to take it on the chin this season if I'm not 100% soon. Missing two weeks of training almost entirely is different than two weeks of tapering. Still hoping for a rally this week! Off to dinner with two old friends to cheer me up.
    Categories
    Swim Workouts
  8. Saturday at the Y

    by , February 24th, 2013 at 06:01 PM (Mixing it up this year)
    The water was actually pleasant and I was able to get a decent workout in.

    500 free
    500 free kick w/zoomers
    25x50 free as
    #1-12@:55 w/strapless paddles, snorkel & bouy
    #13-18@:50 w/paddles, snorkel & bouy
    #19-22@:45 w/paddles & bouy
    #23-25@:40 w/paddles

    50 EZ
    8x25 scull drills

    500 kick w/zoomers
    4x200@3:00 free w/paddles and bouy
    200 EZ

    Total 4000 years
    Categories
    Swim Workouts
  9. Saturday, February 23, 2013

    by , February 23rd, 2013 at 09:29 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 74, pool at 78, 100% water clarity.
    Sunny sky with humidity at 75%

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

    *Set 1*
    2(250 FR-K/bd, 250 FR/snorkel)
    Build 250 by 100-100-50

    *Set 2*
    2(250 BR-K, 250 BR)
    Build 250 by 100-100-50

    *Set 3*
    2(250 DK/bd, 300 FLY DR/S as 8(12.5/RA, 12.5/LA, 12.5/FAST)

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

    Warm Down
    300 FR DPS ABPT

    Comments
    Moderate recovery session, there is some arm and shoulder tenderness remaining from quality workout yesterday. Later my daughter, the little movie director, showed up with camcorder to do a video session and did the rest of the workout with me. I took video of her swimming freestyle (also her shallow water handstands), and then we went home to make breakfast for everyone.
    Categories
    Swim Workouts
  10. 02.23.13 - Saturday workout

    by , February 23rd, 2013 at 05:05 PM (Pete's swim blog)
    Swam w/ Dave, Dave, a couple HSA masters and a visitor from Baton Rouge. Swam fairly well at first but faded as the blood donation from yesterday started chipping into my endurance. Brook is back coaching. He was hit by a car on his bike back in November. Its amazing how well he is doing now.

    SCY

    800 IM Easy warmup

    3 x 100 Free - 1:20 (1:10, 1:08, 1:05)
    200 Kick w/ fins
    3 x 200 IM - 3:00 (2:40, 2:40, 2:35)
    200 Kick w/ fins
    3 x 300 - 4:30, Fly/Bk/Br down, free back -> Started hurting on the second of these
    2 x 100 Kick w/ fins
    3 x 400 - 6:00 Free (4:46 - felt strong, 5:40 - hurting, 5:00 - really hurting)
    4 x 50 Kick - :50 (breaststroke)

    4 x 100 Pull - 1:20 (1:08, 1:08, 1:07, 1:05)

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  11. Sat, Feb. 23, 2013 7:00-8:00am Swim-a-thon Complete!

    by , February 23rd, 2013 at 04:30 PM (Fast Food Makes for Fast Swimming!)
    I ended up getting a pretty favorable group of lanemates for my swim today. 4 guys, (Myself, Jared – 15 year old H.S. State finalist in the 500/100 Breast, Alex – 17 year old H.S. State relay swimmer and good 500 swimmer, and Henry – 14 year old guy I’d been training with all season)

    Was out in a ~5:40 at the 500. I stopped for about 15 seconds somewhere around the mile point (+- 200 yards) to stretch out my muscles, and let Jared go by me. He got too far ahead of me for any draftwork to come into play, but I kept an eye on him to attempt to keep him close to me. A couple more stops somewhere around 2500 & 3000 for a goggle clearing. These few stops were only for a few seconds at a time, so my body wouldn't cool down any. Somewhere in this area I did a 200 alternating 25 Back/25 Free, and it felt awesome to do something different, plus get unlimited oxygen for a bit. My final stop at ~4000 (~46-47 minutes) to ask how many lengths I was at. My daughter yelled out “158!!”, so 1050 yards to go!!

    I figured I could count the final 1000 (and came close). I ended up passing Jared back around 800-900 to go in the swim to regain the "lead" in the swim. He was very thankful that I was there for a little draft he told me at the end. I was feeling strong now knowing how far to the end, but when you're just swimming back and forth with no idea of where you are in a swim it gets hard to keep going.

    About 400 to go, I really started the countdown, and my pace was picking up considerably at this point. The final 200 felt like a race (somewhat), and was happy to be basically done with this thing. Jared’s mom stopped me on my final 50 flip turn (since I miscounted) to say we had just completed the 200 lengths. Jared was a few yards behind me. I looked at the clock and the minute hand was still shy of the hour mark, so that part alone made me really happy!

    5,000 Yards completed in 58:40 this morning!

    Alex was about 400 Yards behind us, and Henry was about 500+ behind us. We all worked well together in the lane, and coordinated passing attempts to not make anyone have to stop. It was high-5s all around at the end. We even got in another 400 cooldown before anyone else was remotely close to finishing the swim.

    Throughout the swim I was watching the pace clock and could see I was going 1:07-1:10 per 100 at varying points of the swim, so knew I was basically on track to my goal of under 1 hour. It sure hurt like a mother though!! This is the reason I don’t sign up for the USMS long distance postal swims, and probably why I don’t truly enjoy OW swimming. I may be good at pool distance swimming, but I think I’m built more for the “shorter” long distance.

    Did a 400 warmdown of 100 Free/100 Back to finish off the day

    ------------------------
    5400 Yards
  12. Friday 2/22/13

    Friday 2/22

    PM only SCY

    1000 swim (150 swim/50 kick)
    8x100 (2 each stroke I.M. order)
    1 @ 1:45 50 kick/50 drill
    1 @ 1:30 50 drill/50 bld

    8x75 @ 1:10 D1-4 in pairs
    odd: FL/BK/BR
    even: FR

    4x all kick w/ board (RD1/3 FR, RD2 BR, RD4 FL on back)
    100 @ 2:00 D1-4 by round
    2x50 @ 1:00 FAST
    4x25 @ :30 FAST

    8x50 @ 1:00 25 MAX kickouts/25 build
    4x50 @ 1:00 25 scull/25 drill

    20x50 @ 1:30 FAST (I did 5 each stroke I.M. order, held :28s, :33s, :32s, :27s respectively)

    200 EZ

    Total: 5400
    Categories
    Swim Workouts
  13. Thursday 2/21/13

    Thursday 2/21

    AM Crossfit only

    W.O.D. #1:
    "The Intro"
    (for time)
    500M row
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull-ups
    Final time: 3:56

    W.O.D. #2:
    2x
    1:30 row for calories
    1:30 break
    1:30 max sit-ups on GHD machine
    1:30 break
    1:30 max ball slams w/ 20 lb ball
    1:30 break

    Updated February 23rd, 2013 at 12:00 AM by Calvin S

    Categories
    Swim Workouts
  14. Fri, Feb. 22, 2013 4:00-5:45pm

    by , February 22nd, 2013 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Practice was earlier tonight because they were having a girls basketball tournament tonight, and the locker rooms at the high school would be restricted access later in the evening, so we were able to bump the practice forward a few hours which was nice.
    Most of the team was doing relay starts and sprints all practice long, after having a 20-30 minutes of meeting stuff with the coach in a group setting. 3 of us (Me, Hannah - H.S. State Champ girl, and another visiting swimmer from the PNS LSC) who aren't going to the Champs meet next weekend did the following workout:


    John just wrote it on the white board and let us go...
    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    10 x 100 SDK w/ short fins @ 1:25 (1:15-1:19s)
    (1000/1600)

    All on LIFO + :60
    Get faster (per 100) on each one
    500 Free Pull (5:50 - 1:10/100)
    400 Free Pull (4:35 - 1:09/100)
    300 Free Pull (3:20 - 1:07/100)
    200 Free Pull (2:10 - 1:05/100)
    100 Free Pull (1:02 - 1:02/100)
    (1500/3100)

    3 x 200 Stroke @ 5:00 Broken @ 50 for :15 sec - Did 1 Fly, 2 Back
    (600/3700)

    3 x 100 Free @ 3:00 Broken @ 25 for :10 sec
    (300/4000)

    8 x 100 Choice (did all Free) @ 2:00 Alt. 1 EZ/1 Fast - ended up doing all EZ
    (800/4800)

    Joined the others for a few dive sprint 25s
    4 x 25 Free from the blocks

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


    Swim-a-thon tomorrow. Anyone who wishes to donate, here is the link. Help out this old guy to make "quota".
    http://www.teamunify.com/TUMoney.jsp...mberid=1582120

    Plus I'm going to attempt to make the 5000 yards in under an hour, which may be tricky with the number of kids I may be sharing a lane with.
  15. Friday, February 22, 2013

    by , February 22nd, 2013 at 08:30 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny skies, humidity at 62%

    Warm up
    200 FR DPS
    200 FR as 50 K/Scull,50 Swim DPS-6, snorkel
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    4x50 on :45 as strong steady, DPS-6

    *Set 1*
    6x100 FR-Strong on 2:00
    *1:06, 1:05, 1:05, 1:05, 1:05...right into
    10x50 FR-Strong on 1:00
    *30-30-31-30-30-32-30-30-29-29
    ---300 BK as 50DA/50 Swim
    ---200 FR DPS-6 w/snorkel

    *Set 2*
    6x100 FR-Fast on 2:15 w/snorkel
    *1:04, 1:04, 1:04, 1:03, 1:03, 1:03...right into
    8x50 FR-Fast on 1:10 w/fins
    *27-27-27-27-27-26-26-26
    ---300 BK as 25DA/50 Swim
    ---200 FR DPS-6

    *Set 3*
    6x100 FR-AFAP Best Average on 2:30
    *1:02, 1:01, 1:01, 1:01, 1:00, 1:00...right into
    8x50 FR-AFAP Best Average on 1:20 w/fins, agility paddles
    *26-26-25-25-24-24-24-23
    ---300 BK as 25k/SDK-8, 25SDPS-6
    ---400 BR as 25K/bk, 25DPS-6
    ---600 Fly as 8(25RA, 25LA, 25DPS-6 w/SDK-6)

    *Set 4*
    20x25 on 20 count rest
    #1-5 Fly Strong w/SDK-6, DPS-6, Hypoxic 0
    #6-20 FR Strong w/DPS-6, Hypoxic 0

    Warm down
    600 FR DPS ABPT w/snorkel

    Comments:
    Quality FR sets with 500+ yards warm down swims. Did not have much speed in Set 3-6x100s partly from having thigh cramps after Set 2. About halfway through the Set 3-8x50s FR w/fins/agility paddles I stumbled upon a way to go faster with 24s finishing with 23. Shoulders, arms and legs will need plenty of recovery activity today, evening, and during the weekend.
    Categories
    Swim Workouts
  16. 02.22.13 - Friday workout

    by , February 22nd, 2013 at 04:06 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Donated apheresis after the workout and discovered a new benefit to shaving. The nurse used excessive tape to hold the tubing to my wrists. It was nice when they removed the tape and it didn't pull off swaths of hair with it. Tape removal turns out to be one of the most painful parts of the whole thing second only to the device that pricks your finger for blood testing. Needles in the arm are not big deal... as long as I don't watch.

    I still appear to have some taper left. The 400 IMs we did today weren't my fastest but they were smooth and I descended them.

    SCY

    650 Warm up

    4 rounds of (Stroke=free, fly, bk, br by round)
    * 3 rounds of:
    ** 2 x 25 - :40 stroke (easy/hard)
    ** 2 x 25 kick - :40 (easy/hard)
    * 400 IM - 6:00 (5:50, 5:40, 5:35, 5:30)

    5 Rounds of:
    * 100 hard free - 1:20 (1:09, 1:10, 1:08, 1:08, 1:05)
    * 50 easy free - :50

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -02/25/2013

    by , February 22nd, 2013 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    6 X 25 sprint kick :45
    1 X 100 swim

    1 X 300 IM 5:15
    4 X 50 1:10--#4 on 2:00
    Three rounds.
    50's: Round 1 fly,2 back,3 breast.

    1 X 250 3:45
    1 X 150 2:15
    Three rounds. Pull freestyle, descending by rounds 1-3..
    250's: 150 cruise/100 fast
    150's: 100 cruise/50 fast
    Categories
    Swim Workouts
  18. Week 20 - Friday

    by , February 22nd, 2013 at 12:05 PM (After a long rest)
    I felt awful this morning. I was tight and sore during the warm up and I felt sluggish the entire workout. Today was really a tough workout too which did not help. I have a meet tomorrow and feel like skipping(I wont) since we are not only swimming through the meet but I am getting whooped in the pool. I felt a little sorry for myself this morning and some praise from the coach at the end on the 75 set really helped.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    600 free with snorkel
    10x50 on 40 holding 32.5's
    100 easy

    Main set
    3 x (50 AFAP on 1 minute, 100 AFAP on 2 minutes, 200 AFAP on 3.30) 30 seconds between sets.
    100 easy
    2x200 overkick with snorkel
    10 x 75 with flippers on 1.45, alternate kick, swim

    Warm down
    200 easy

    Total 4200


    I went 27s on the 50's, 57-58 on the 100's and 2.01-2.03 on the 200s. It was not so much the times that I was most disappointed about but rather how i felt. I had no strength and just all around felt bad from the first stroke to the last stroke. I went 39-40 on the 75 kick with flippers, and 33-34 on the free. The last 75 swim I went 32.
    Categories
    Swim Workouts
  19. Thursday (legs & sprint) & Friday (mish-mash rehash)

    by , February 22nd, 2013 at 10:40 AM (Mixing it up this year)
    The pool is still on the upper side of legal temperature 82 but is tollerable compared to earlier in the week.

    Thursday was so busy I forgot to post my mostly leg focused with a bit of sprint work so here it is:

    500 free
    500 free kick w/zoomers

    8x25@:45 shooters w/zoomers
    8x25@:45 burst & cruise
    2x200@6:00 free kick w/board went 4:38 and 4:36 my legs burned on this
    200 breast kick

    5x100@1:45 free w/snorkle & strapless paddles went 1:28, 1:26, 1:25, 1:21, 1:19

    200 free easy

    total 2700 yards


    Todays workout was easier in some ways and harder in others:

    500 free
    500 free kick w/zoomers

    5x100@2:00 fly as 25 rt arm/25 lt arm/25 kick/25 swim w/zoomers went 1:43, 1:41, 1:39, 1:35, 1:31
    300 free kick w/zoomers

    5x100@1:45 free w/strapless paddles, bouy & snorkle went 1:28, 1:26, 1:25, 1:23, 1:21
    300 free kick w/zoomers

    8x25@:05RI as front scull drill, middle scull drill, hip scull drill, under water recovery free w/snorkle
    200 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  20. Thurs, Feb. 21, 2013 7:00-9:00pm

    by , February 22nd, 2013 at 02:07 AM (Fast Food Makes for Fast Swimming!)
    A much much better night. No back nerve pinching issues like I had yesterday, so I went at it. Also the high school boys (all 3 of them) came back and made the fast lane like it used to be in the fall. Intense workout.


    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 SDK w/ long fins @ 1:25
    I left my short ones at home so I borrow from the YMCA supply. Long fins make the kicking soooooo easy.
    (1000/2000)

    10 x 100 Free Pull @ 1:40 (went 1:03-1:05s)
    I led these, but had I gone slower I would've had Jared right on me
    (1000/3000)

    Main Set (Super 500s - IM Style)

    4 x Super 500s @ 9:00
    • All 25s are Sprint, the other distances are relaxed, or in our case with the H.S. boys...Sprint also!!
    • Take :10 rest between each distance
    • 25 Free
    • 50 Fly
    • 25 Free
    • 75 Breast
    • 25 Free
    • 100 Back
    • 25 Free
    • 75 Breast
    • 25 Free
    • 50 Fly
    • 25 Free

    We were coming in just a bit under the 8:00 mark, so had about a minute rest on each. I was sandwiched between the leader Jared, and another kid Alex the whole set. Depending on the strokes it was interesting, but neither of the 3 of us were going to slow down for the others to get by.

    100 EZ
    (2100/5100)

    6 x 50 Free @ :45 into
    6 x 50 Free @ :40 into
    6 x 50 Free @ :35
    just make them.
    This was tough, I led the group, but Jared was right on me. He is a 4:52 500 Freestyler from last week's H.S. State meet, but since he led the IM set, I volunteered for this one.
    (900/6000)

    800 Free cooldown

    -------------------------------
    6800 Yards


    Tomorrow the team is going to work on their relays and exchanges for the Champs meet which is another week away, but John will have 2 lanes available for those of us not going to Champs to have a real workout.

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

    Then on Saturday is the team's annual Swim-A-Thon. John has told the group that no one will be "going for any records", etc. etc. on the swim, and that he'd prefer that most take all of the 2 hours to swim their 5000 yards.



    I'm not going to get a record, but the group of boys I swim with can still bring it in around an hour anyway swimming "EZ", so I'm going for my <1 hour swim for the 5000 yards. I'm not going to go crazy though if the lane conditions don't allow me to go fast though, I still have respect for my teammates.

    *** If anyone would like to donate to my team's swim-a-thon efforts, feel free to send me a private message, and I can give you the information on how to donate.