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Swim Workouts

  1. 09.07.12 - Friday workout

    by , September 7th, 2012 at 10:42 AM (Pete's swim blog)
    Swam w/ Kyle, Dave, Dave and Teresa. I'm pretty worn down and this was a big workout. Mostly looked for recovery where I could get it and tried to hold my stroke together.

    SCY

    600 Warm up

    10 x 100 - 1:30 (odds IM, evens free)
    100 Easy
    Held 1:20-1:25 on the IM, 1:15 on the free

    5 x 200 - 3:15 Convert free to back
    100 Easy
    I pulled these. Made 2:40 on the 200 backstroke.

    4 x 100 - 1:15, last one hard
    Started about 3 seconds late and never got a rest. Left 2 seconds behind on the last one but came in 3 or 4 seconds ahead.
    1:00 Rest
    200 IM Kick - 5:00
    400 IM (5:45)

    4 Times through:
    * 4 x 50 - 1:00 IM Order
    * 1 x 50 Kick - 1:00 IM Order

    500 Cruise (6:25 - I used a pull buoy after 150 yards but no paddles)

    50 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  2. Thursday, Sept. 6, 2012 7:00-8:30pm

    by , September 7th, 2012 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    Happened to log into FB this afternoon between work and my kids soccer games to see this notice from the team:

    All practices tonight will be at EYAC due to a problem with WHS pool. 7-8:30 pm
    Basically, all 4 practice groups ended up being slammed together into the one 6 lane 25 yard pool, which happens to have a separate 12.5 yd deep tank that we made use of as well. It was a different type of workout, but still intense.


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

    The Black Group (my group) started off in the deep tank for the first 25 minutes or so. We ended up doing a lot of kicking, with a little swimming, but it was crazy fast sprints with little rest.

    Did:
    ~30 lengths of the 12.5 pool AFAP Kick w/ board. Went in waves with 1/2 the group at each end. Basically we were getting about 10 seconds or so rest, if that.
    ~30 lengths of Free, which basically was a tight streamline kick, breakout, and 2-3 strokes to wall. Also did these in waves going the same pattern as above.
    At least we didn't have any collisions.

    Next was "Kick Wars". We paired off with someone who was our approximate size/ability level and did battle from the middle of the pool. Each person grabbed one end of the kickboard and went against each other until one person lost by being pushed against the wall behind them. If you've never tried this, it's a kick in the ass for sure! Some of the most intense kicking I've done in a while. I was paired off against another high school senior who was pretty powerful, and we almost matched each other in the middle of the pool until we both ran out of gas.

    At this point, we rotated to a few of the lanes for our actual 'swimming' workout.

    10 x 100 Choice @ 1:45
    I did all free, and started off "easy" going a 1:06 with little effort and fighting the waves of everyone in the pool. Wow. Going on this interval I was easily able to maintain 1:05/1:06s with minimal exertion. #9 was 1:04, and #10 was 1:01


    10 x 50 Streamline Kick on back @ 1:00 (went :44-:48s)
    All this kicking is kicking my ass. Masters swimmers aren't supposed to be kicking. We did all that back in the age group days...


    Now for the intensity...

    24 x 25 @ :30
    6 Rounds of Fly, Back, Breast, Free, going for maximum effort on each one.
    OMG this was tough. I've done 25s before, but don't usually put out the effort like I was doing tonight.
    Flys were :15ish
    Back/Breast completed
    Frees were :13-:14s


    Then...back to the deep tank for nothing more than...
    VERTICAL KICKING and other 'fun' stuff for the final 15 minutes.

    ---------------------------
    2100 Yards + ~ 750 yards or so of the kicking/swimming warmup in the deep tank...and the other non yardage intense kicking. I HATE KICKING



    It was a good day, but I sure hope things are back to normal tomorrow. At least work isn't too hectic. Only 10+ hour days starting at 5:00am.
  3. Thursday 9/6/12

    Thursday 9/6

    PM only LCM

    2x600 @ :15 rest 200 FR/100 BK

    10x50 @ 1:10 kick w/ board FR
    6x200 @ 3:00
    odd: 50 fingertip-drag/zipper drill/50 DPS
    even: D1-3 (2:42, 2:34, 2:29)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  4. Wednesday 9/5/12

    Wednesday 9/5

    PM only SCY

    1300 assorted kicking and drilling, nothing special.

    Total: 1300

    Followed that up with an exhibition water polo match between the ΠΚΑ fraternity and the UALR women's swim team (I represented UALR).
    Categories
    Swim Workouts
  5. Thursday, Sept. 6

    by , September 6th, 2012 at 09:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 caterpillar fly drills @ 1:10
    12 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 1950


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

    Oh my, I had nothing today even after a recovery day yesterday. Limited the speed work to bursts. Note to self: do not do aerobic sets; they kill speed and leave me wasted. Or maybe one, but not two in a row.

    I've been reading Ahelee's reports on the ASCA conference she's attending. Couple interesting points:

    -- Dave Salo says the the best single piece of equipment is, ta da, fins. What good news for a fin addict.

    -- Dave Durden recommends vertical kicking between sets and leg dominant work.

    -- Nick Folker says not to worry so much about lifting heavy weight. The real focus is FLEXIBILITY-STABILITY-MOBILITY. Guess this is why yoga helps.

    -- Eddie Reese: "If you don't do it, you can't do it" -- more aerobic swimming, more fly kick. Breaststrokers gotta swim breastroke.

    -- Dave Salo: Bridge the weight work to swim by getting in the water after weights. Swimming should be efficiency based, not aerobic based. This seems pretty true to me. Aerobic work can often lead to practicing poor technique, the leading cause of slowness.

    Updated September 6th, 2012 at 11:53 PM by The Fortress

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM workout: 09/07/12

    by , September 6th, 2012 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30. 2:15
    2 X 100 1:40. 1:30
    4 X 50 descend 1:00. :45
    Two rounds.Round 1 intervals left,2 right.

    1 X 100 kick 2:15
    10 X 50 5 on 1:00. 5 on :55
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40
    Choice. Two rounds with a break after round 1.

    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

    4700
    Categories
    Swim Workouts
  7. 09.06.12 - Thursday workout

    by , September 6th, 2012 at 10:05 AM (Pete's swim blog)
    Swam w/ Ray, Keith, Dave and Roger. Almost through out challenge set. I'm pretty confident I'll make it. Plenty of gas left after 9 x 100 IM on 1:25.

    SCY

    600 Warm up

    Challenge set:
    6 x 50 - :50 IM Order/Free
    2:00 Rest
    9 x 100 - 1:25 (Held 1:20s, 1:18 on last one)
    100 Easy
    On #4, I pushed off backstroke and my left goggle popped off. Kept wondering if it would be better to take a couple seconds to fix it or just keep going. I opted to keep going and had enough time to fix them before #5.

    4 x 150 - 2:30 (Slowest stroke/fastest kick/pull)
    1:00 Rest
    4 x 150 - 2:30 (Fastest stroke/Slowest kick/free)

    8 x 25 - :40 (Down Free no breath, back spider scamper)

    10 x 100 up/down kick - 1:45 (:10) base stroke fly, start w/ 50 fly/50 kick

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  8. Wednesday, Sept. 5, 2012 7:00-9:00pm

    by , September 6th, 2012 at 01:42 AM (Fast Food Makes for Fast Swimming!)
    Well...I decided to go back for more. I ended up being the lane leader for the entire workout tonight. The other fast guy in the group was a no show tonight, but I still had a lot of young guns keeping me honest.

    Warmup:

    800 Free w/ every 3rd length non-free (did back)
    300 Kick w/ board, every 4th length dolphin
    6 x 150 Free Pull @ 2:00 (went 1:45s to start, last 2 1:43/1:42)




    ...that was warmup. I'm used to about 500 warmup and getting right to it. In the 'olden days' that pull part would've been my main set. Now, it's time to figure out if:
    • A) Keep going and like it
    • B) Call the bank to make a stop payment on my deposit
    • C) like a baby
    • D)
    Coach gave us the "main set":




    2 Rounds of:
    • 300 Free cruise @ 4:30
    • 4 x 100 IMs @ 1:30 (originally was going to be 1:20s, but no way)
    • 2 x 200 IM @ 3:00 (also supposed to be 2:45s)
    • 1 x 400 IM best effort
    • 50 EZ and back for round 2
    The 100s I was holding 1:20-1:22s, 200s about 2:44s
    First 400 was 5:15, 2nd one was 5:26 UGH
    That's what you get for a best effort at the end of 5K yards!

    10 x 50 Kick w/ fins @ 1:00 Odds dolphin, Evens Free
    cramped on #2 - like I told the coach I would. Made 8 of them.

    200 EZ and out.

    ------------------
    5700 Yards for me. Not bad. I'm actually tired tonight. And I'm losing a little weight too with this increased workload (as well as eating up the GTD deficit that I have). Gonna have to start eating more Taco Bell now!

    Our team is an IM based team, which I do prefer as opposed to the freestyle based teams. For age group swimming, I think IM base is the best way to go, to build a strong all around swimmer, and let them specialize later in college, etc. At least this will be great for my 200 Fly/400 IMs and beyond.

    Oh, and the answer to my question above: Both A & C

    Updated September 6th, 2012 at 01:49 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  9. Wed., Sept. 5

    by , September 5th, 2012 at 10:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x (3 x 50 fly drills) @ 1:10
    1 = caterpillar
    2 = chest press
    3 = single arm

    5 x (5 x 25) shooters w/MF @ :35-:40
    1 = back
    2 = left side
    3 = right side
    4 = belly
    5 = 360 twirling
    75 EZ

    5 x 50 smooth free @ 1:00
    50 EZ

    Total: 2200


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

    After yesterday, I just needed an easy recovery workout! I should have put on my compression gear last night. I'll probably just do some up tempo stuff and bursts the next couple days before the meet. I'm finally meeting up with Speedo on Friday and I am supposed "to take it easy on him." Isn't it time for the Season 5 blog?

    I did purchase the theraband flexbar for my tennis elbow. Off to do some of those and RC stuff now.

    Updated September 5th, 2012 at 10:57 PM by The Fortress

    Categories
    Swim Workouts
  10. Wednesday Sept 5th - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    6 x 50 @ :50 build each to fast
    1 x 100 easy

    Set I (1200 /2200)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:46, 3:47, 3:48
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Set II (800 set / 3000)
    4 x 200 @ 3:30 200 IM drill/swim by 25

    Set III (500 / 3500)
    5 x 100 @ 1:30 pull, cool down

    ** 3500 yards **

    My pace on the 300s was fairly consistent, but they definitely didn't feel the same: the first felt strong and relaxed, the second felt strong but not relaxed, and the third was just hard. The times weren't great, but they are respectable and I am tired so I am not displeased.

    Updated September 6th, 2012 at 12:31 PM by eric.carlson

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/06/20122

    by , September 5th, 2012 at 01:36 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
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 25 sprint kick :40
    Two rounds

    1 X 100 easy swim

    4 X 50 descend 1-4 1:00
    1 X 100 fast 2:00
    2 x 50 easy 1:00
    Three rounds, all choice.

    1 X 300 4:00
    3 X 150 2:10
    1 x 200 2:40
    3 X 150 2:10
    Pull freestyle.
    150's: Descend 1-3 and negative split all swims.

    WARM DOWN: 4 x 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  12. Wed Sep 5th, 2012

    by , September 5th, 2012 at 01:07 PM (Ande's Swimming Blog)
    Jeez I'm a bad blogger
    I swam, Wed, Thu, Fri & Sat
    Did not swim Sun, Mon or Tue
    no practice Sun, had other commitments on Mon & Tue my car wouldn't start so I dealt with car stuff, but I finally swam today and
    lifted Wed, Sat & plan to lift today

    Wed Sep 5th, 2012

    Still at mabel davis, LCM
    Whitney coached
    6:00 - 7:30 dove in just as my lane started the main set, drove for 5 min and realized my work shoes were in our other car so I drove back to get them
    swam with Todd, Jim & Dick
    beside Ned Marcio tyler & Joanna?

    My left hip is still hurting

    Main Set

    4 x 500 IMs
    1) 200 fl (drill) 150 bk 100 br 050 fr
    2) 050 fl (drill) 200 bk 150 br 100 fr
    3) 100 fl (drill) 050 bk 200 br 150 fr
    4) 150 fl (drill) 100 bk 050 br 200 fr

    800 neg split

    4 x 250 IM done
    1) 100 fl 50 bk 50 br 50 fr
    2) 050 fl 100 bk 50 br 50 fr
    ...
    Categories
    Swim Workouts
  13. 09.05.12 - Wednesday workout

    by , September 5th, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Ray and Kyle. Not sure where everyone else was today. I've been doing more running during my U8 soccer team's practice. They are figuring out how to pass and make the coach look bad. Good for them but the extra running leaves me pretty stiff and sore the next morning. Such was the case when I got in the pool today. That and the extra we did yesterday left me taking a few shortcuts today.

    SCY

    600 Warm up

    4 x 200 - 2:45 (#1, #4 IM 2:44, 2:46)
    100 Easy
    I should be able to alternate IM/Free on these. But the first one was touch and go so I ended up doing the middle two free.

    4 x 100 - 1:45
    * Odds br Kick
    * Evens Pull (1:03, 1:04)
    100 Easy

    6 x 50 Kick - 1:00 (IM Order, no br)

    4 x 200 IM - 3:00 (#3 Free)
    100 Easy
    This is where I got a bit lazy. 1st IM was 2:50, second 2:55 and I just didn't want to push off for another 50 fly. Got some rest on #3 and made 2:48 for the last one.

    4 x 100 - 1:30
    * Odds IM
    * Evens pull (1:15 - no paddles, 1:07 w/ paddles)
    100 Easy

    6 x 50 Kick/free - :45

    200 Cool down

    (4200 Total)

    Updated September 5th, 2012 at 10:43 AM by pmccoy

    Categories
    Swim Workouts
  14. Tuesday, Sept. 4, 2012 7:00-9:00pm

    by , September 5th, 2012 at 01:43 AM (Fast Food Makes for Fast Swimming!)
    First workout with my new age group team, Velocity Swimming in Wenatchee.
    I was very well accepted into the group by the kids today, and ended up having a great workout with them. It wasn't super intense, but the two hours of workout was about double what I've been used to, and we did a hell of a lot more kick than I've done in the last 3 months (all in two hours!!) I'm sure the kicking will be good for me later. The only I'm going to do, is for the 8 swimmers in the lane, and 4-5 of them should've been in a different lane based on speed of the group. Problem is the lane space just isn't available with the multiple groups out there. Oh well, we get what we get, and we'll make the best of it. I'm at the top of the group, basically tied with the top swimmer on the team. He by far kicks my butt in breaststroke, but everything else he needs to work harder. I'm sure a little of my work ethic will rub off on him soon.



    Warmup:

    6 x 200
    Odds Free @ 3:00
    Evens IM @ 3:30

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

    4 x 200 Fly (50 SDK on back, 50 Swim) @ 3:30
    • this was just hell with 8 in a lane. Imagine coming up on the lapped swimmers while you're doing fly, and they're doing SDK on back. Now try breathing while avoiding everyone else. It was pretty much every man for himself tonight.
    We "toned it down a bit" here to ease up on the chaos...

    4 x 200 Back (50 Kick/50 Swim) @ 4:00

    4 x 200 Breast (50 Kick/50 Swim) @ 4:30ish I think
    I had fun chasing after the fast kid in this. My breaststroke will get better for sure.

    6 x 200 IM (25 Kick/25 Swim) @ LIFO "last in, first out"

    6 x 25 Dive Sprints from the blocks, and walk back around on deck.
    This honestly was the hardest part of the day (aside from going wayyyyyy past my normal 1 hour workouts)

    50 EZ

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

    Not a lot, but it is the 1st day back, and was pretty low key. It was good for me as I want to ease my way back up in time swum, and then start bringing back the intensity.
  15. Masters Practice w/Teen Fort, Tuesday, Sept. 4

    by , September 5th, 2012 at 12:17 AM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 25-30 min
    leg abductor, 120 x 4 x 8
    adductors, 100 x 4 x 8
    good mornings, 70 x 4 x 8
    explosive leg press, 190 x 4 x 10
    wide grip lat pulldown, 40 x 2 x 25
    total ab machine, 110 x 3 x 20
    captains chair leg raises, 3 x 20
    power wheel roll outs, 2 x 25
    knee tuck jumps, 10
    altitude drops, 10


    Yoga/Stretching, 30 min


    Acupuncture, 40 min


    Swim/SCY @ GMU w/ Teen Fort

    Warm up:

    We were a few minutes late. 1300 something was assigned. I did about 800. Shared a lane with Teen Fort and Barb.

    Main Sets:

    8 x 100 kick w/fins
    1-4, first 25 = shooter @ 1:50 (held 1:01-02)
    5-8, first 25 = dolphin kick on back @ 1:40 (held 1:00s)
    50 EZ

    12 x 75 IM @ 1:15
    -- I used fins
    1-4 = no fly
    5-8 = no back
    9-12 = no breast
    100 EZ

    15 squat jumps off bottom of pool in deep end

    3 x relays, each person does AFAP 25
    1 = fly kick UW
    2 = free
    3 = breast pullouts UW
    50 EZ

    500 pull
    -->> no! I'm not even using paddles bc of elbows
    instead:
    8 x 50 kick w/fins & board @ :55-1:00
    odds = EZ
    evens = 25 fast flutter kick (11s) + 25 EZ
    100 EZ

    Total: 3300


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

    Whew, busy day.

    1. Teen Fort is trying masters practices in conjunction with sculling this Fall. It was beyond strange doing a masters practice in the same lane as my daughter. She is used to swimming at most 1-2 x per week 1500 yd solo workouts. But she liked Cheryl's (always very good) workout and will try to make some Patriot Masters practices this fall. I may try to tag along on some Sunday mornings.

    2. Teen Fort expressed interest in attending the Rowdy Gaines meet in Orlando in mid-October (eyeing TTs in evilstroke & IM). I need to check the exact dates. I hope it's 2 weeks before the Sprint Classic. Could be a go. But I'd still want to attend NE Champs in Dec. as a SCM taper meet. I may need spousal clearance for 2 fall travel meets.

    3. The gym is more boring without being able to use your arms. In fact, it's hard to do much of anything without using the elbows. My prickly right elbow feels ever so slightly better after my 4th acupuncture session today. What a tedious slow healing injury.

    4. Met with my thyroid doc today. I'm squarely in the mid-range. However, my RBC magnesium is really low again. Had to get an injection. I'm supposed to double my dose and take it am and pm now. I was already at 700 mg. I guess my body doesn't like to absorb magnesium.

    5. I actually did an aerobic workout. Ta-da! 2 back to back sets is a lot for me. I felt pretty fried after the IM set ... was not enthusiastic about the squat jumps. Back to speed!

    6. Fort Son is driving to college tomorrow am.
  16. Tuesday 9/4/12

    Tuesday 9/4

    AM only SCY

    Abbreviated version of PWB's HVT workout #3 "Speed Play" from this week's post.

    800 swim (200 FR/200 IM k/sw/200 FR/200 IM dr/sw)
    8x100
    odd @ 1:30 pull w/ buoy + paddles + snorkel D1-4
    even @ 1:50 kick w/ fins + snorkel FL hands at side
    6x50 @ 1:00
    #1 and #6 cruise FR
    #2-5 IM order build to fast
    100 EZ

    2x
    3x100 (just make them)
    1 @ 1:15
    1 @ 1:10
    1 @ 1:05
    200 @ 3:30 A.R. pull w/ strapless paddles

    100 EZ

    Total: 3100

    Updated September 7th, 2012 at 12:01 AM by Calvin S

    Categories
    Swim Workouts
  17. Tuesday September 4th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1300)
    1 x 300 @ 5:00
    2 x 50 @ 1:00
    1 x 200 @ 3:20
    2 x 50 @ 1:00
    6 x 100 @ 1:40

    [i]Set I (900 / 2200)
    3 x 100 @ 2:15 kick, descend. Went breast kick on my back and couldn't seem to descend, only just made the intervals.
    1 x 100 easy

    2 x
    * 4 x 50 @ 1:10 IM order by 25
    1 x 100 easy

    [i]Set II (2200 / 4400)
    3 x 100 @ 1:45 descend to fast, went 1:28, 1:25, 1:21
    1 x 100 @ 2:00 easy
    3 x 200 @ 3:20 descend to fast, went 2:55, 2:50, 2:48
    1 x 200 @ 4:00 strong, went 2:48

    3 x 200 @ 3:20 pull

    8 x 50 @ 1:10 swim with fins and paddles, 25 fast hands and feet + 25 cruise

    [i]Set III (600 / 5000)
    6 x 100 @ 1:40 pull, cool down

    ** 5000 meters **

    My arms and shoulders were stiff and sore from yesterday, and even though I felt warmed up by the main set my times weren't great. I started to get cramps in my right calf on the 50s with fins and paddles so I dropped the fins and that seemed to keep them at bay.

    While none of the intervals were overly ambitious today, 5000 meters in 90 minutes is a lot for me so I am really beat. I think it is going to be a long day at work.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -09/05/20122

    by , September 4th, 2012 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 descend 1:40 1:30
    6 X 50 1:00 :45
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 x 100 free 2:00
    1 X 100 IM 2:00
    1 X 100 styroke 2:15
    Four rounds. Im'ers swim 1 100 of each IM order.

    1 X 200 3:00 2:50 2:40
    1 X 100 1:30 1:25 1:20
    4 X 50 :45 :40 :35
    Three rounds, free. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  19. 09.04.12 - Tuesday workout

    by , September 4th, 2012 at 09:55 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith and Kyle. Dave and I stuck around for a few hundred extra yards at the end.

    SCY

    550 Warm up

    4 x 300 - 4:30; Odds IM, Evens Pull (4:25, 3:35, 4:15, 3:25)
    100 Easy

    8 x 125 - 2:00
    * 1-4 IM + 25 stroke
    * 5-8 IM + 25 kick
    100 Easy

    8 x 50 Kick - 1:00 IM Order
    1:00 Break
    8 x 75 - 1:15
    * 1-4 IM Order
    * 5-8 Kick/Stroke/Pull

    4 x 100 - 1:15 (I did pull - 1:10, 1:10, 1:10, 1:05)
    500 Cruise (6:25)

    400 IM easy - Cool down

    (5250 Total)
    Categories
    Swim Workouts
  20. Monday Sept 3rd - AM Swim

    At home with Susan, Richard, and Josh.

    Warm-up (1400)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    8 x 50 @ :50, descend 1-4/5-8

    Set I (1200 / 2600)
    This is a shortened version of a Kerry O'Brien workout from the first workout of the Walnut Creek Masters Intensive Training Camp

    1 x 25 @ :40, 1 x 50 @ :40, 1 x 25 @ :40, 1 x 100 @ 1:20
    2 x 25 @ :40, 2 x 50 @ :40, 2 x 25 @ :40, 2 x 100 @ 1:20
    3 x 25 @ :40, 3 x 50 @ :40, 3 x 25 @ :40, 3 x 100 @ 1:20
    4 x 50 active recovery, 2 @ :50, 2 @ :60

    Set II (1400 set / 4000 total)
    6 x 50 @ :50 SDK on back with monofin (made all of them without major cramps, woot!)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater

    Set III (1500 / 5500)
    Pull set, negative split each.

    1 X 500 @ 7:30 - went 6:32
    1 X 400 @ 5:45 - went 5:15
    1 X 300 @ 4:10 - went 3:50
    1 X 200 @ 2:40 - went 2:30
    1 X 100 @ 1:15 - went 1:10

    200 easy

    ** 5700 **

    I was cruising through old workouts this morning looking for a set for today and came across the ITC workouts. That set was a real challenge for me at the time, even though I made them all the 50s and 100s were all touch-and-go, so I was pleased that today the 50s were all :35-ish and the 100s were all 1:10 - 1:14. I think I could have made all of the 100s on 1:15 - I will have to try that some time.
    Categories
    Swim Workouts