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Swim Workouts

  1. 11.09.12 - Friday workout

    by , November 9th, 2012 at 09:31 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Keith, Ray, Danny and Meredith. Wore my Yingfa jammer today so I was a little faster. Still didn't make the challenge set but I'm not losing time either.

    SCY

    600 warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    200 Free timed broken by 50s; :13s rest between each 50. I went :30, :30, :30, :31 for a 2:01.
    50 Easy

    8 x 150 - 2:15
    * Odds Kick (1, 4: 150 kick; 2, 3: 100 Kick/50 Free)
    * Evens IM, drop one stroke (I did Fly/Free/Br)
    50 Easy

    8 x 25 - :40 IM Order, Down easy/Back hard
    8 x 25 - :40 IM Order, Down easy/Back hard no breath
    8 x 25 - :40 Kick Down easy/back hard

    4 rounds of:
    * 50 Hard Pull - :50
    * 50 Easy choice - :50
    * 50 Hard stroke- :50
    100 Easy

    5 x 200 - 3:00
    * 1, 5: Pull backstroke
    * 2, 4: Pull
    * 3: Kick w/ fins

    400 IM Timed (5:33)
    At this point, Dave C was the only one still around. We decided to race a timed 400... his backstroke vs. my IM. I figured a 5:40 to 5:45 would be realistic this late into practice. He was expecting a 5:50. At 100 yards, we were pretty much even. That was a bad sign for me because I was about to go into a serious deficit on the backstroke. And a serious deficit it was. About 15 yards. I pulled back to 10 or 12 yards behind on the breaststroke and then set off to chase him down w/ free. Pretty close at the end but winning wasn't as big a deal as the time... 5:33. Neither of us were expecting that.

    200 Cool down

    (5300 Total)

    Updated November 9th, 2012 at 10:28 AM by pmccoy

    Categories
    Swim Workouts
  2. Thurs, Nov. 8, 2012 7:10-9:00pm & Anniversary

    by , November 9th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Not that anniversary...my work anniversary.
    I just completed 8 years at my current job as a Line Mechanic @ Stemilt Growers, which is by far my longest term job I've had thus far. [nomedia="http://www.youtube.com/watch?v=yVad0LOCwQQ&feature=channel&list=UL"]Packing Organic Apples - YouTube[/nomedia](with no sound) that shows some of the main packing line in our main plant in Wenatchee. [nomedia="http://www.youtube.com/watch?v=Ij94-gnoQ8Q&feature=related"]Stemilt Growers - YouTube[/nomedia].
    -----------------------------------------

    Warmup:

    500 Free/Back by 25s (I missed this part)

    12 x 25 V-Sit Scull @ 1:00

    16 x 50 Choice Str. @ 1:10, warm up/stretch out
    (1100/1100)

    Test Set #1:




    10 x 100 IM @ 1:40 (I missed this one last time)
    • Avg. 1:11 (ranged 1:10-1:12)
    • HR of 29 beats/10 sec.
    • was following a boy who avg'd 1:05s!! He's a breaststroker/distance guy
    200 EZ
    (1200/2300)

    Test Set #2:




    10 x 100 IM Kick @ 2:15 (REALLY wished I could miss this one)
    • Done as 25 Dolphin w/ board, drop it off, 25 Streamline Back kick, 25 Breast kick w/ arms "behind you" at sides, grab board - 25 Flutter kick.
    • Avg. 1:40 ranged 1:39-1:40
    • HR of ~19 to 20 beats/10 seconds
    • Yes I was trying...this is just a dumb one IMO
    • again...smoked by breaststroke kid, and a couple girls
    200 EZ (or in my case pick it up to get my body warm again)
    (1200/3500)


    "Main Set" - That's my title for it, because it was the only good thing done today.

    4 x 300 Free Pull @ 5:00
    goal was to start with a 25 HR, and increase it to ~29 HR by the 4th one.
    I went 3:22/3:15/3:09*/3:14

    *Hell yeah!


    300 EZ

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



    I'm going to skip tomorrow night's practice, so I can get to bed at a decent hour for the Saturday morning marathon drive to Sandpoint, ID for the SCM meet.

    John, my coach, wants me to really negative split my 800, and work the walls. And I guess have fun, but he didn't say that...

    Updated November 9th, 2012 at 01:06 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/09/20122

    by , November 8th, 2012 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will go very light today as we have a meet this weekend. A lot of time will be spent using the new Myrtha Track Start blocks that were recently added.

    SCM
    WARM UP:
    1 X 300 5:20 5:15
    2 X 100 1:50 1:45
    4 X 50 1:00 1:00
    Two rounds. round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    Block work

    WARM DOWN: 4 X 50 easy 1:00

    2500Y
    Categories
    Swim Workouts
  4. 11.08.12 - Thursday workout

    by , November 8th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Keith and Teresa.

    SCY

    600 Warm up

    2 x 200 IM - 3:00
    50 Easy - 2:00
    4 x 150 - 2:30 (Fly/Back/50 Kick/Br/Fr)
    50 Easy - 2:00
    4 x 100 IM - 1:30 (Descend - can't remember times but the last one was about 1:18)
    50 Easy - 2:00
    4 x 50 Kick - 1:00
    50 Easy - 2:00
    2 x 200 Pull - 3:00 (2:19, 2:15 - lost a paddle on both of these and had to stop)
    50 Easy - 2:00
    4 x 75 - 1:15 Convert free -> fly
    4 x 75 - 1:15 Convert fly -> back
    50 Easy - 2:00
    4 x 100 Pull - 1:45 (Descend 1:10, 1:04, 1:02, :58)
    50 Easy - 2:00
    4 x 50 - 1:00 (Down sdk w/ fins, back easy)

    800 IM - 12:00 (11:55)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  5. Wed, Nov. 7, 2012 7:30-9:00pm

    by , November 8th, 2012 at 01:46 AM (Fast Food Makes for Fast Swimming!)
    The coach had a small awards ceremony for the few kids on the team who went to the meet in Yakima last weekend, so our practice was delayed a little bit. I didn't mind one bit...and it is nice to see how well these kids do as well.


    I was sore and sluggish today even before getting into the water...this isn't going to be a good day...

    Warmup:

    400 Free
    400 Kick w/ board
    400 Free Pull
    (1200/1200)

    10 x 50 SDKick w/ fins on back @ :45
    1:00 rest
    10 x 50 SDKick w/ fins on back @ :40
    (1000/2200)

    10 x 50 Free @ :50 holding 500 pace
    started off at :31s, dropped to :30s, last 3 were at :29s (I was going 2nd in the lane, so I had a bit of a draft going)
    (500/2700)


    200 IM stretch out, but work the walls
    4 x 50 FAST @ 1:00, IM Order, 1 each stroke
    :29/:34/:37/:28
    (400/3100)

    200 Fly Drill (50 Right Arm/Left Arm, 50 1 Right, 2 Reg. Str. w/ breath, 1 Left, 2 Reg. Str. w/ breath)
    4 x 50 Fly FAST @ 1:00
    :30/:32/:32/:30
    (400/3500)

    200 Back EZ but work the walls
    4 x 50 Back FAST @ 1:00
    :34ish or so, whatever (it's my evilstroke)
    (400/3900)

    200 Breast EZ but work the walls
    did long pullouts then 5-6 SPL
    ***
    4 x 50 Free FAST @ 1:00 (ran short on time, so John skipped us to the Fast Frees)
    :28/:29/:28/:26+
    (400/4300)

    200 EZ

    ----------------------
    4500 Yards


    I have another meet coming up this weekend out in Sandpoint, Idaho. SCM fun in a not so fun pool, but I'll make it what I can. That Guy will be there as well, should I be able to find him on the side of the road (it would be a bummer if I can't find him though).

    800 Free, 200 Back, 200 Breast, 200 Fly**, 100 IM
    (**probably will throw in a 100 Fly Split request as well...T.G...try to hang on for the ride)
    There was a surge of last minute entries today, so the meet is now up in the range of our "normal size" meets that we have in the Inland NW. I'm cool with that. The worst part of the trip will be the 4+ hours of driving each way to and from the meet, but it's not too bad really.

    Updated November 8th, 2012 at 01:54 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  6. Wednesday 11/7/12

    Wednesday 11/7

    AM only SCY

    300 @ 4:30 swim 4/6/2 turns
    4x50 @ 1:00 kick on back 25 rotate kick/25 S-line kick
    200 @ 3:15 50 FR/50 BK
    4x50 @ 1:00 FR drill
    100 @ 1:30 I.M.
    4x50 @ :55 25 dr/25 swim 1 each stroke

    4x250 @ 3:20 pull w/ buoy + paddles + snorkel D1-4 (3:02, 2:50, 2:41, 2:31)
    8x50 @ 1:00 V.S. kick 4 w/ board FR, 4 no board BR
    4x150 @ 2:15 pull w/ buoy + paddles + snorkel D1-4 (1:46, 1:40, 1:34, 1:28)
    8x50 @ :55 V.S. 4 FR/4 BR

    100 EZ

    Total: 3700
    Categories
    Swim Workouts
  7. Wed., Nov. 7

    by , November 7th, 2012 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    2 x 50 fly drills

    Main Sets:

    8 x 25 burst + cruise @ 1:00

    400 social kick

    4 x (4 x 25 shooters w/fins) @ :40
    1 = DPK
    2 = burst + cruise
    3 = EZ
    4 = fast
    -- Tough interval for this set with the fast ones. I kicked on top of the water for a couple of the EZ ones.

    300 social kick
    hot tubbing
    chatting with Wally

    2 x (4 x 50) @ 1:00
    1 = fly drill
    2 = back
    3 = breast
    4 = free

    50 EZ

    Total: 2650


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

    Did a mostly recovery workout today. I was feeling kinda tired, maybe from the 3 x drylands in 5 days. Hopefully, I'll be able to bring some heat tomorrow.

    I'm pining for a black Arena suit for nationals next year. Why doesn't Arena make black?!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -11/08/20122

    by , November 7th, 2012 at 04:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    3 X 50 kick 1:15
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 100 3:00
    Choice, swim @85/90%
    1 X 100 easy

    3 X 25 sprint :40
    1 X 25 easy 1:00
    Four rounds

    1 X 125 easy
    1 X 100 blocks @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    3025Y
    Categories
    Swim Workouts
  9. Wednesday, November 7, 2012

    by , November 7th, 2012 at 01:18 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 64, pool at 78, 100% water clarity.
    Partly cloudy gray skies with humidity at 55%

    Focus - Freestyle, Pace

    *Warm up*
    1x500 FR
    6x50 frK
    1x400 frP

    *Set 1*
    10(100 FR swim, 50 K on 2:15)
    • 100 FR Swims; (1-4)1:09-08, (5-8)1:08-07, (9-10)1:06
    • 50 K ave 48


    *Set 2*
    1x800 DPS FR/BK by 100
    2x200 BR K50,S50 w/Snorkel
    3x100 Fly as 25 drill, 25 swim

    *Set 3*
    4(4x50 FR on 1:00, EZ 200)
    1. 30, 30, 30, 29
    2. 30, 29, 29, 29
    3. 29, 29, 29, 28
    4. 29, 29, 28, 28


    *Set 4*
    1x1000 Pull w/paddles,bouy,tube as:
    500 DPS, 500 as 50 smooth, 50 strong

    Warm down: 200 EZ DPS FR

    Comments:
    • Warmup - The 50 frK were 47-46 (my best so far this training phase)
    • Set 1 - With doing fin swimming yesterday, swimming the 100 pace of 1:08-07 felt more controlled & steady, than as hard effort.
    • Set 2 - Recovery
    • Set 3 - Coach wanted to start at 32, but as I started, doing 30s felt doable without hard sprinting, so I kept at it. However by the 4th round, I was pretty much depleted, Coach cancelled the 5th round (Thank You!)
    • Set 4 - Was able to find my stroke again, and the last 500 felt great.
    • Warmdown - I am really trying to clean up my underwater off the the turns and first breakout stroke, so extra focus there on both the warm up and warm down, while of course trying to best implement during the training sets.

    Updated November 20th, 2012 at 08:51 PM by fdtotten

    Categories
    Swim Workouts
  10. 11.07.12 - Wednesday workout

    by , November 7th, 2012 at 09:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Danny and Meredith. No drag suit today... still under repair.

    SCY

    600 Warm up

    200 Free - 3:00
    50 Fly/100 Free/50 Kick - 3:00
    100 Fly/100 Kick - 3:00
    50 Fly/100 Free/50 Kick - 3:00
    200 Free - 3:00
    50 Easy

    5 Rounds of:
    * 50 hard free - :35
    * 100 Easy - 1:40

    5 Rounds of:
    * 50 hard kick - :45
    * 100 Easy (at least 50 fly) - 1:45

    6:00 Easy fly (made 350 yards)

    6 x 50 - 1:00 down hard sdk, back easy (used fins)
    2:00 break
    50 sdk w/ fins, no breath - I was very surprised how easily I made this. I didn't push the kick hard and made it with breath to spare.

    300 Timed pull (3:17.5)
    50 Easy

    16 x 50 - :55 (IM Order, descend by round)
    Actually made :35 on the breaststroke. Looks like some of the changes Blakely has me doing are working.

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  11. Tues, Nov. 6, 2012 7:10-9:00pm

    by , November 7th, 2012 at 12:50 AM (Fast Food Makes for Fast Swimming!)
    Got to the pool late tonight from getting my kids back home after their swimming lessons...so I missed out on the warmup.

    Yeah!! Because it was another one of those 500 (25 blah/25 blah/25 .../...)


    Warmup:
    I did do a 100 Free warmup as they were finishing and getting ready for the next set.


    20 x 50 Kick w/ fins (did SDK on back) @ :50 odds EZ, evens Fast
    (1100/1100)

    10 x 50 Free @ :50 (500 pace)
    could only hold :31/:32s...a few :33s
    I was still trying to get my arms moving at this point.

    200 EZ
    (1200/2300)


    Main Set:



    3 Rounds of 4 x 200s @ 5:00
    • Round 1 is IMs
    • went 2:32/2:30/2:24/2:25
    • -
    • Round 2 is Stroke (all the same - did backstroke)
    • went 2:30/2:30/2:28/2:29 - was quite happy with these
    • -
    • Round 3 is Free
    • went 2:12/2:13/2:10/2:04!!
    We had 4 and 5 per lane today, so this was a pretty intense set to do with so many people in the lanes...pretty much a wave pool. Had there been less people (waves) I probably would've done Fly for the 2nd round of 200s, but I was happy doing back today.
    Not a bad way to end the set with a 2:04 Free!
    (2400/4700)

    4 x 25 @ 1:00 One of each stroke FAST

    200 EZ and out

    -------------------
    5000 Yards
  12. Tuesday 11/6/12

    Tuesday 11/6

    PM only SCY

    500 swim
    5x100 @ 1:30 k/sw/dr/bld

    3x
    4x50 @ 1:00 drill
    2x100 @ 1:45 kick w/ board
    400 @ 5:00 D1-3 by round (4:41, 4:29, 4:19)

    6x50 @ 1:00 50 R arm only/50 L arm only/50 swim w/ strapless paddles + snorkel

    300 EZ

    Total: 4000
    Categories
    Swim Workouts
  13. Tuesday, November 6, 2012

    by , November 6th, 2012 at 04:24 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 68, pool at 78, 100% water clarity.
    Cloudy gray skies with humidity at 65%

    IM
    Focus - IM, Pace

    *WarmUup*
    1x1200 RIMO

    *Set 1*
    4(8x50 on 1:00) as 50K,50S; IMO by round
    1. Fly: 50K @50, 50S @37
    2. BK: 50K @52, 50S @38
    3. BR: 50K @53, 50S @43
    4. FR: 50K @51, 50s @32


    *Set 2*
    1x1200 Pull wPaddles/tube as:
    3x400 desc on 5:00
    1. 4:50
    2. 4:46
    3. 4:41


    1x200 BR Kick w board

    *Set 3*
    4(8x50 on :50) as 50K/fins,50S/fins; IMO by round
    Fins - Sporti Training
    1. Fly: 50K @37, 50S @33
    2. BK: 50K @36, 50S @34
    3. BR: 50K @37, 50S @38
    4. FR: 50K @38, 50s @27


    Warm down: 200 EZ

    Comments:
    • Set 1 - Swam all strokes smooth building each 50.
    • Set 2 - Some old fashioned pulling, and it certainly gave my shoulders a workout.
    • Set 3 - This how I would like to swim without the fins! But swimming with fins does make it fun.

    Updated November 20th, 2012 at 08:49 PM by fdtotten

    Categories
    Swim Workouts
  14. Tuesday, Nov. 6

    by , November 6th, 2012 at 03:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 10-15 min
    leg abductors, 120 x 3 x 12
    good mornings, warm ups, 85 x 1 x 8, 90 x 1 x 8, 95 x 2 x 8
    russian twists w/25 lb plate, 2 x 35
    rear delt flys, 60 x 3 x 20
    wrist curls, 30 x 3 x 20
    resisted track start jumps, 60 x 1 x 20
    altitude drops, 2 x 10*
    TRX squat jumps, 2 x 10
    standing power wheel roll outs, 10

    * An elderly man very helpfully warned me that I would slip a disc doing these.


    Swim/SCY/Solo:

    400 various
    8 x 25 shooters w/fins @ :30
    50 EZ
    4 x 50 caterpillar fly drill (only breath once per length) @ 1:15
    3 x (100 dolphin kick on back + 50) w/fins
    100 = each 25 under until flags + :5 break at each 25
    50 = EZ
    4 x 50 single arm fly @ 1:15
    100 EZ

    Total: 1600


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

    Gym + swim on Election Day. I cut my recovery swim short as I wanted to make it to the polls by 2:30 before it got too crowded. I tried at 11:00 am and the lines were very long.

    An article written by Jim in Mens Health about the possible dangers of fish oil:
    http://news.menshealth.com/fish-oil-...ts/2012/11/06/
  15. Nov 6 2012 Lunch Swim

    it was nice to get in the water after my run this morning.

    400 sw

    main set
    500
    2 x 250
    500
    2 x 250
    5 x 100
    Categories
    Swim Workouts
  16. Workout 11/06/12:

    by , November 6th, 2012 at 11:50 AM (Maple Syrup with a Side of Chlorine)
    w/u 200 Fr/200 Bk/200 IM drill

    Go four times through w/ snorkel:
    - 100 FR on 1:25 DPS
    - 100 FR on 1:25 pull with buoy
    - 100 kick on 1:50 with board

    4 x 100 IM on 1:30
    - Quarters Strong by 100
    - Went 1:16, :26, :24, :22

    200 loosen and out

    (Solo/Rec/2400 yds/45 min)
    ------------------------------

    Woke up early and took my son to the polls this morning - showed him the ballot and then he went to check out the goodies and coffee that rewards us for voting. It was a crisp 17 degrees this morning. Got in for a swim and just looked to have a good "feel" in the water - mission accomplished.

    Make sure to get out and vote today!
    Categories
    Swim Workouts
  17. 11.06.12 - Tuesday workout

    by , November 6th, 2012 at 09:35 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith and Teresa. My drag suit fell apart today. The seam down the middle just deteriorated. Going to try to repair. Hope that works because I really don't want to buy a new one.

    SCY

    600 Warm up

    4 x 125 - 1:45 (3 IM, 1 Free)
    100 Easy
    4 x 125 - 2:00 (3 Stroke, 1 IM)
    100 Easy
    4 x 125 - 2:15 (IM Kick)
    100 Easy

    8 x 100 IM - 1:45, Descend
    100 Easy
    Started at about 1:20 and descended down to 1:15. Second to last jumped up to 1:17 or so but made the last one on 1:15.

    10 x 50 - :50 2 x (IM Order + 50 Kick)

    12 x 50 - 1:15 (Hard SDK w/ fins down, easy free back)

    6 x 100 - 1:30 Descend (1:20, 1:16, 1:13, 1:11,
    1:06, 1:04)

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  18. Mon, Nov. 5, 2012 7:00-9:00pm

    by , November 6th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    600 (25 Back/25 V-sit scull/25 Free/25 V-sit scull)
    My v-sit stomach muscles were hurting today...this wasn't fun.
    (600/600)

    Now on to the fun...

    10 x 100 SDK on back w/ short fins @ 1:25 (held 1:19-1:21s)
    (1000/1600)

    10 x 100 Free Pull @ 1:30 breathe every 3 (went 1:08s, desc'd down to 1:05s)
    (1000/2600)
    as we finished this set, John says "grab your fins and boards" Uh-oh...

    10 x 100 SDK on back w/ short fins @ 1:20!! (I made them, held 1:15-1:16s)
    very surprised that I was able to do this

    200 EZ
    (1200/3800)


    Main Set:

    2 Rounds of:
    • 400 IM (50 relaxed, 50 FAST)
    • 300 Free (50 relaxed, 50 FAST)
    • 200 IM (25 relaxed, 25 FAST)
    • 100 Free All FAST
    First Round through - interval is LIFO + :30 rest
    Second Round though - interval is LIFO + 1:00 rest

    400s went 5:10/5:05 (ran into lap traffic at the end of these)
    300s went 3:32/3:25 (a little lap traffic on 2nd one)
    200s went 2:32/2:25
    100s went 1:02/:59

    100 EZEZ
    (2100/5900)

    8 x 100 Free @ 1:20
    I chose to alternate odds Fly/evens Free
    Flys held 1:09s-1:11s
    Frees just cruised them around 1:10s, last Free was about 1:05

    (800/6700)

    300 EZ

    ---------------------------
    7000 Yards


    Most we've done in a 2 hour practice, and 2000 of these yards were high intense fin kicking as well. Definitely a kick in the ass practice. I'm off to soon...maybe.

    They're going to start doing morning practices as well on Tues/Thurs. mornings for an hour and a half, but (lucky for me) I have to be at work by 6:00am and can't make them. Dang... Though they would be good for me.
  19. Monday, Nov. 5

    by , November 5th, 2012 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 50 fly drills @ 1:00-1:10
    8 x 25 shooters w/fins @ :35
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ
    4 x 25 burst + cruise
    100 EZ

    Main Sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    Did a Salo modified set from Workout #1 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=21584"]U.S. Masters Swimming Discussion Forums[/ame]. I realize I gave myself easier intervals ...

    5 x (50 + 50 + [4 x 25] + 50) w/fins
    1st 50 = smooth backstroke @ 1:00
    2nd 50 = burst dolphin kick + cruise @ 1:30
    25s = AFAP, broken for :15, total time 3:00
    3rd 50 = EZ @ 1:30
    1 = fly, :46
    2 = backstroke kick (only under 15m), :49
    3 = breast, :58
    4 = IM, :49-50 flat
    5 = breast, :58

    100 EZ

    5 x 50 swim w/parachute @ 1:30

    100 EZ

    Total: 3600


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

    I really like the Salo set, though it was painful with not much recovery. That's my LP workout for the week. :-) I feel like I have lost some hypoxic conditioning. It was a struggle to stay under on fly and back. Next recovery workout I'm doing a good 30 minutes of hypoxic work. For some reason, 30 minutes sticks in my head as what Eddie Reese recommends to quickly boost CO2 tolerance.

    Of interest to me, as my chiro uses kinesiotape:
    http://www.swimmingscience.net/2012/...ength-and.html

    More on compression garments & recovery:
    http://www.swimmingscience.net/2012/...-recovery.html
    Categories
    Swim Workouts
  20. Monday, November 5, 2012

    by , November 5th, 2012 at 03:58 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Cloudy gray skies with humidity at 57%

    Focus - Freestyle, Pace

    *WarmUup*
    1x1000 FR 500 EZ, 500 Build

    *Set 1*
    5(2x50 K on 1:00, 1x100 S on 2:00)
    • 50s K @52-49
    • 100s S desc 1:10-1:06


    *Set 2*
    5(1x100 on 1:30, 2x50 on :45, 5x25 on :25, 100ez on 2:00)
    Held steady pace:
    • 100s - 1:08
    • 50s - :34-33
    • 25s - 15-16


    1x300 stroke drills

    *Set 3*
    3(1x200 on 3:00, 4x50 on 1:00)
    • 200s - 2:20
    • 50s - 33-30


    Warm down: 100 EZ

    Comments:
    • Felt ok in the water, but not great, stroke still feels awkward swimming at a faster tempo.
    • Set 1 - Kick/Swim set
    • Set 2 - First two rounds felt tired, but the last three rounds were slightly faster, and with seemingly lighter effort.
    • Set 3 - Would like to start going under 30 as easily as I did last April/May
    • Warm down - glad to be done, not a great session, just need to keep at it.
    Categories
    Swim Workouts