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Swim Workouts

  1. 05.19.12 - Saturday workout

    by , May 19th, 2012 at 10:07 AM (Pete's swim blog)
    Swam at the Hsv Nat w/ Dave, Dave, Sally and Bob. Gave blood yesterday so I was a couple strokes behind Dave.

    SCY

    300 - Kick every 3rd length
    300 - drill every 3rd length
    300 IM Easy

    3 x 200 (50 Free/100 Stroke - IM Order/50 Free)
    6 x 100 Kick - 1:45
    3 x 100 Free - 1:30 Negative split
    50 Easy

    3 x 300 (100 Free/100 Stroke - IM Order/100 Free)
    6 x Pull - 1:30
    3 x 100 Free - 1:30
    3 x 100 Free - 1:25
    3 x 100 Free - 1:15

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  2. Friday, May 18, 2012 Pre-Meet Splash around

    by , May 18th, 2012 at 08:21 PM (Fast Food Makes for Fast Swimming!)
    I decided I'd get up like a normal day this morning and get my shaving done with (since I'm staying in my coach's motorhome over the weekend and won't have access to shaving facilities).
    After than I headed over to Masters practice to say a last goodbye to everyone there, and then got on the road to Kelowna. B.C.
    I made it across the border crossing ok, though it was confusing trying to navigate through the various roadways/gates they had there. I tried not to look too obvious.

    I got here in time to be able to count for my two teammates from Wenatchee in the 1500, and then got two PB&J sandwiches for lunch (That Guy's special meal), then headed back in to count for KNelson's 1500. he did very well, but I'll leave his details private for him to tell.
    Everyone swam very well. 100IMs and 50 Backs are going right now. Sprint events...BAH!!!!

    I did get in for a good warmup swim in the pool.

    200 Free
    500 IM (100 Fly Drill, then 50 Fly EZ, 50 Fly strong)
    the rest of the IM was 50 EZ, 50 Strong, trying not to run others over (it's not my fault...I was doing backstroke!!)
    300 Freeish

    got out for 10 minutes, then

    6 x 50 @ 1:00ish
    • 50 Fly strong
    • 50 Free EZ
    • 50 Back strong w/ lots of SDKs
    • 50 Free EZ
    • 50 Breast strong
    • 50 Free EZ
    -----------------------
    1300 SCMeters

    I feel good and ready. Now I've got to go cheer on my teammates, and then get ready for "team bonding night" in the motorhome. Nothing better than 4 people ages 79, 71, 67, and 34 hanging out!!
  3. Solid, Friday, May 18

    by , May 18th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY, mostly with Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    6 x 25 burst + cruise
    50 EZ

    Speed Sets:

    6 x 50 AFAP @ whatever

    1 = double shooter w/MF
    -- 19 low
    -- Speedo filmed this for That Guy. But my computer refuses to download the invalid image. wth. I think Speedo will have to use his own phone when filming!
    -- I then watched Speedo lay down a 23 mid 50 free from a push after not swimming this week. Clearly, training in the pool is optional for him.
    200 EZ

    Edit: The MF vid downloaded on a second try. Here it is: http://www.youtube.com/watch?v=kvNrL...ature=youtu.be
    I also have a vid of Pete's 23 50 free:
    http://www.youtube.com/watch?v=uuvxx...ature=youtu.be


    2 = fly w/fins, 23 low to mid
    -- Speedo popped a 50 fly and went a 27 low. Another new event?
    175 EZ

    15 minute chat break w/Speedo and then he retired to hot tub, buoyed by his training is optional swim.

    25 EZ

    3 = breast, 28 mid
    -- meh, not getting any pop on the evil right now
    150 EZ

    4 = fly, 22.9-23.0 ()
    150 EZ

    5 = dolphin kick w/MF and board
    -- fin flew off my feet when turning
    -- must need superglue
    150 EZ

    6 = double shooter w/MF, 19 mid
    150 EZ

    10 x 50 w/parachute @ 1:30
    1-5 = 25 breast pull + 25 EZ back kick
    6-10 = 25 back shooter + 25 EZ back kick
    -- really wanted to do free w/paddles, but didn't want to chance it yet with the shoulder
    -- shoulder pain is the one thing that makes me uncharacteristically risk averse
    100 EZ

    Total: 2900

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

    Vastly better effort than yesterday! I hope that helps the doldrums pass. Stud and I were discussing earlier how HIT training can be mentally challenging and leave you wanting a break.

    Now for the interesting bits.

    1. I am training with a soon to be triathlete. Yes, Speedo needs a new project for the summer so is entering an xterra tri in June. I feel I can announce this on my blog since he is a blogger has been.

    2. Like Speedo, I am feeling in need of a summer project. I am uninspired by long course right now and it is ill-suited to my kick dominant swimming. But I feel the need to do something other than swim this summer and should have plenty of time to do so with my one meet in just 5 weeks. (Still no word on details for Ohio meet.) But what? Sadly, my now ridiculously floppy ankles don't take kindly to running. And after 3 major ankle sprains during my swimming years ...

    3. Speedo and I were entertained today (usually we're annoyed) by an 89 year old noodler. Typically, she scolds Speedo for splashing her cataract implants. But today she regaled us with her snacking habits which, if she didn't follow, she'd be "farked." Speedo agreed that she'd be "farked" and we were both impressed by an 89 year old lady cursing like a truck driver. Something to aspire to! Speedo and I also agreed we'd be "farked" if we attempted to race long course right now.

    4. I may go to yoga at 6:00 pm. Wondering if it will feel dreadful after months off ...

    Updated May 18th, 2012 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/12

    by , May 18th, 2012 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    2 X 300 5:15

    1 X 200 Kick
    1 X 100 swim

    4 X 50-25 sprint/25 easy- 1:15
    1 X 100 fast 2:30
    Three rounds

    1 x 100 easy swim

    10 X 50 kick 1:15
    odd:moderate even:fast

    1 X 300 free 5:00
    3 X 100 free-descend 1-3- 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  5. 05.18.12 - Friday workout

    by , May 18th, 2012 at 01:47 PM (Pete's swim blog)
    Swam w/ Dave. Another day of "almost fast enough". Ended with a 300 stroke on a 1:20 pace. I can't make that with any of my strokes but I came awfully close with IM. Maybe next time...

    SCY

    400 Warm up

    5 x 100 - 1:30 (2 x Free, 3 x IM... Did all of them IM)

    4 Times through:
    * 2 x 50 Hard Stroke - :45
    * 2 x 50 Easy Free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 1 x 300 : 4:00 (Convert free to stroke w/ each
    iteration)
    * 50 Easy after round 2, 2:00 break after round 3
    Instead of stroke, I added 25 fly/bk/br each iteration. I made about a 4:03 on the 300 IM. Backstroke remains my biggest problem.

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  6. Friday 5/18/12

    Friday 5/18

    AM only LCM

    500 swim
    100 kick w/ fins

    8x150 @ 2:20 D1-4, 5-8
    100 EZ

    6x100 @ 2:30
    odd: AFAP FR (1:03, 1:02, 1:03)
    even: EZ

    4x50 @ 1:30
    odd: AFAP FL (31.1, 31.5)
    even: EZ
    4x25 @ :45
    odd: 0 breath FR
    even: EZ

    100 EZ

    Total: 2900

    Updated May 18th, 2012 at 09:42 AM by Calvin S

    Categories
    Swim Workouts
  7. Thursday, May 17 2012

    by , May 17th, 2012 at 09:42 PM (I swim, therefore I am)
    LCM at FGCU Aquatics Center.
    There was significent steady rain in Fort Myers, but it was just cloudy at FGCU. The pool water was very clear with temp of 78.

    *WarmUup*
    10x100 FR on 1:30
    did 1-2 at 1:25, 3-4 at 1:21, 6-10 were 1:19 - 1:17

    *Set 1*
    5x400 IM combinations on 1:00 rest
    1. FR/BR by 100
    2. BK/BR by 100
    3. Fly/BK by 100
    4. as 2x200 IM
    5. as 400 IM


    *Set 2*
    1x1200 Fly K/S with fins
    as 8(100 DK on back, 50 Swim)

    200 EZ Swim

    *Set 3*
    Did 500 FR cruise and got out.

    Comment:
    The week's accumulated workouts had already caught up to me by Thursday. I was weak & tired before doing the warmup. Even so as I did the warm up I felt better and loosened up and was ready to go. After finishing the IM combinations set with the 400 IM, there was not much left. The set of kick-swim butterfly with the fins was meant to only 600, but I like the challenge to going fast using the (short) fins doing DK on my back and followed by a smooth & flowing butterfly. I did this a lot in SCY, but found out today it is a lot harder in LCM. Afterwards, I tried to swim a bit more, but clearly was done for the day.
    Categories
    Swim Workouts
  8. Thursday 5/17/12

    Thursday 5/17

    AM and PM LCM + Crossfit

    Contrasting workouts for today. Started with an HIT workout (thanks Fort) and ended with a partial HVT workout (no thanks PWB, that set is rough).

    AM swim:

    500 swim
    200 IM drill
    100 scull

    12x50 @ 1:00 w/ fins
    odd: 25 kick/25 shooter
    even 25 shooter/25 kick
    100 EZ

    8x50 @ 1:00 burst + cruise (did 2 each stroke)
    100 EZ

    Did the main set breaststroke on the AFAP

    100 AFAP kick for time (1:26)
    200 EZ swim
    100 AFAP swim for time (1:18)
    200 EZ kick w/ board
    50 AFAP kick for time (:41)
    200 EZ swim
    50 AFAP swim for time (:35)
    200 EZ kick w/ board

    100 EZ

    Total: 3200

    PM swim:

    300 swim (100 FR/200 IM drill)
    4x100 @ 1:40 D1-4
    4x50 @ 1:00 D1-4
    4x25 @ :40 IM order build to fast

    1x100 @ 1:15 FR
    1x400 @ 6:00 IM (5:36)
    2x100 @ 1:15 FR
    1x300 @ 4:30 IM no FR (4:19)
    3x100 @ 1:15 FR
    1X200 @ 3:00 IM no Br, no FR (2:45)
    4x100 @ 1:15 FR
    1x100 @ 1:30 FL (1:14)

    ^ At this point I ran out of time as the younger club kids had to get in for practice so I got kicked out. This set felt awful and it was a struggle getting this far. I WILL be returning to this set at some point and finishing it.

    Total: 3000

    Crossfit:

    4x (:40 on :20 off to switch stations)
    med ball planks
    split squat (w/ 2x20 lbs dumbbells)
    tire slams (w/ 10 lbs sledgehammer) <-- my favorite Crossfit exercise
    Categories
    Swim Workouts
  9. Workout 05/17/12: evening

    by , May 17th, 2012 at 06:34 PM (Maple Syrup with a Side of Chlorine)

    Bench Press:
    1 x 3 x 48
    1 x 3 x 62
    3 x 3 x 86
    3 x 3 x 108
    * Had to use the exercise machine since the free weight was being used

    Inverted Rows:
    I'll do 8 x 3 x body weight under the kitchen table tonight after the concert

    Then for a quick swim:

    200 FR/100 BK/100 BR drill
    4 x 100 Kick on 1:00
    2 x 100 FR DPS smooth on 1:30
    100 loosen and out
    (Solo/Rec/1100yds/15 min)
    ----------------------------
    Very quiet in the pool tonight - must be due to the beautiful weather outside. I work through the weekend, and (on cue) it is supposed to be gorgeous with temps in the mid-upper 70's and mostly sunshine. Good time to ride my bike to work! Oh, perhaps the drive-ins after work on Saturday?
  10. Blah, Thursday, May 17

    by , May 17th, 2012 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    (or maybe only 6?)
    50 EZ

    10 x 50 @ 1:30
    odds = double shooter w/MF @ 100+ pace
    -- went high 20s or 21 flats
    evens = easy dolphin kick w/board

    10 x 50
    odds = breast @ 200 pace @ 1:30
    evens = DPS free @ 1:00

    -- decided to bag it during this set

    100 EZ

    Total: 2450


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

    Got woken up early by jackhammers in the neighborhood. Stuck in a massive traffic jam on the way to the pool due to a lane closure. Blah. I was just uninspired, and got out of the pool early. Hopefully, I'll be ready to rock 'n roll tomorrow. This is first "phone it in" workout I recall doing in months. I'm not driving up to Philly tonight; I need a travel break. I could also use a break from Teen Fort.

    Updated May 18th, 2012 at 03:48 PM by The Fortress

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -05/18/12

    by , May 17th, 2012 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    1 X 300 4:30
    2 X 200 3:00
    1 X 400 negative split

    1 X 200 kick 4:30
    6 X 50 kick -2 fast/1 easy- 1:05
    1 X 100 swim

    1 x 200 IM 3:30
    1 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00
    Two rounds, short break between rounds.

    LCM

    1 X 150 free/moderate 2:45
    1 X 100 free/fast 2:00
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Categories
    Swim Workouts
  12. Workout 05/17/12: noon

    by , May 17th, 2012 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 F/200 BK

    8 x 200 on 2:40
    1: Drill
    2-5: FR with paddles
    6-7: FR DPS
    8: BK

    4 x 150 on 2:15
    - 50 DPS
    - 50 Strong
    - 50 IM order

    150 loosen and out
    (Solo/Rec/2750 yds/50 minutes)
    ------------------

    As I suspected, my hamstrings were tight from the squats last night, but I am able to walk normally up and down the stairs, so that is good. I was going to swim after dad taxi service this morning, and I went back to bed for a couple of hours.

    Since my legs were a bit toasted, I just focused on some long swimming with good form. I was not really zooming today, and held off kicking too much. Tossed in the stroke work at the end to help keep the shoulders happy.

    Off for some errands and then mow the grass. We received the rain, but the heavy wind and hail went north from us - did some damage. I'm going to try to sneak in a short swim tonight before my daughter's choir concert.
    Categories
    Swim Workouts
  13. Thu May 17, 2012

    by , May 17th, 2012 at 11:52 AM (Ande's Swimming Blog)
    Thu May 17, 2012

    Got my hotel for LCM Nats today

    Sat May 12: swam LCM
    Sun May 13: didn't train
    Mon May 14: swam morning practice
    then drove to Lubbock (8 hr drive)
    Tue May 15: didn't swim, helped Tess pack up & move back to Martindale from Texas Tech U, got home close to midnight
    Wed May 16 missed morning practice,
    5:30 alarm went off and I went back to bed
    swam at noon

    Whitney Coached
    scy in diving well
    6:30 - 8:00 dove in at 6:33
    swam with Jim & David
    beside Tyler, Todd, Traci & Larry

    Warm Up (scy)

    3 rounds of
    (75 fr, 25 fl, 75 fr, 25 bk, 75 fr 25 br)

    Main Set (LCM)

    400 fr done 100 strong 300 aerobic
    1:00 rest
    400 fr done 200 strong 200 aerobic
    1:00 rest
    400 fr done 300 strong 100 aerobic
    1:00 rest
    400 strong
    went 4:20

    4 x 75 on 1:15 done 25 strong 50 easy

    300 fr done 100 strong 200 aerobic
    :45 sec rest
    300 fr done 200 strong 100 aerobic
    :45 sec rest
    300 fr done 300 strong
    went 3:11

    4 x 75 k on 1:30 done 25 strong 50 fast

    200 fr done 100 strong 100 aerobic
    :30 sec rest
    200 fr strong

    4 x 75 on 1:30 breaths/25 1, 2, 3

    500 fr went 5:29

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  14. 05.17.12 - Thursday workout

    by , May 17th, 2012 at 09:31 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty good today. Lots of pull in the last couple days. Shoulders are holding up but my arms are pretty sore from all of it.

    SCY

    400 warm up

    4 Times through:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Br/Bk/Fly - 1:15
    1:00 Break

    4 Times through:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Stroke/No free - 1:15 (I did back)
    1:00 Break

    4 Times through:
    * 75 Pull - :50 (Did :45 - :47)
    * 75 Kick - 1:20
    * 75 Stroke/No free - 1:20 (I did Fly/Bk/Br, 75 Fly on last one)
    100 Easy

    10 x 100 Up/Down Kick - 1:30 (:05)
    Went 0, 25, 50, 75, 100, 75, 50, 25, 50, 75 Kick. Got up to 100 Kick but that left me 3 seconds behind the interval and very tired. Made it back to 75 at the end.

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  15. Wednesday May 16

    AM swim at home with Susan

    Warm-up (1200)
    2 x
    * 200 swim
    * 200 drill - 50 zipper, 50 scull + flutter kick, 50 catchup, 50 swim DPS
    * 4 x 50 @ 1:10 dolphin on back

    Set I (2200 / 3400)
    4 x [ 5 x 100 ]
    * 2 @ 1:40 focus on DPS
    * 2 odd rounds @ 1:30, even rounds @ 1:25
    * 1 @ 1:20
    * 50 easy

    Set II (900 / 4300)
    4 x 75 @ 1:30 breast
    4 x 75 @ 1:20 back
    4 x 75 @ 1:10 IM, no fly


    Wrap-up (200 / 4500)
    200 easy

    ** 4500 **


    My legs were really tired so I decided to use the pull buoy the first couple of sets of 100s, but I ended up using it for the entire set. I felt strong during the set and held 1:13 - 1:16, fairly good times for me.


    ************************************

    PM Weights

    Chin-ups
    Body weight (159 lb.) - 10 lb., 10 sets of 3

    The last two sets were tough, I don't think I will be able to drop the last plate and do them unassisted for a while yet.

    Box jumps
    6 sets of 10

    Updated May 20th, 2012 at 12:09 PM by eric.carlson (Correct the date)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Wednesday, May 16, 2012 5:00am & 5:00pm

    by , May 16th, 2012 at 09:51 PM (Fast Food Makes for Fast Swimming!)
    Yeah, I swam twice, but it wasn't much of a swim during either one.

    A.M. splasharound:

    200 Free
    200 Free Pull
    200 IM Drill
    200 Blah (lots of dolphin diving, whale jumping, sitting on the bottom for long periods)

    ----------------------
    800 Yards w/ lots of talking to others.

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

    P.M. Swim, since I'm at the Y anyway for my daughter's lessons, and I used this to "stretch out" my muscles from my strenuous work at work. It's not fun tapering when you have a physical job for your career. You think you're doing everything right in the pool, and then your work screws you all up. Oh well, when the first event starts on Saturday A.M. this weekend, I'll be ready!

    Got this one straight from KNelson:

    Warmup/Main all in one



    22 x 75 Free
    • 1-12 @ 1:10 (held :53-:55s)
    • 13-16 @ 1:05 (held :55s)
    • 17-21 @ 1:00 (brought back down to :53s)
    • 22 @ 1:00 FLY (did a good solid effort going a :48)
    150 EZ and out

    ------------------------
    1800 Yards (2600 Yards for the day)

    This swim left me feeling good, and I figure I'll swim about 1500 tomorrow, then Friday morning will shave and travel up to Kelowna to meet the rest of my group (they're heading up Thursday. Hopefully I'll be able to see the two guys we have swimming the 1500, they're in the first couple heats, but I should make it. I'm sure I'll see KNelson's Canadian beat down in the final heat! He's got a race on his hands for sure though!
  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/12

    by , May 16th, 2012 at 02:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    4 X 50 kick-25 fast/25 moderate- 1:15
    1 X 100 swim

    3 X 50 fast 1:20
    1 x 50 easy 1:40
    Three rounds, all choice.

    1 X 400 7:00
    1 X 300 5:15
    1 X 200 3:30
    1 X 100 1:45
    1 x 100 1:40
    1 X 200 3:20
    1 X 300 5:00
    1 X 400 fast

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  18. Workout 05/16/12: noon

    by , May 16th, 2012 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    Today's main set was swiped from the weekly Kiefer swim workouts. The have some good sets there ...

    w/u:
    200 FR/200 BK/200 IM drill
    4 x 50 kick on :55 (little more on the BR)

    Main Set:
    3 x 150 (#1 IM - drop a stroke, #2 Stroke, #3 FR pull*) - :05 rest
    2 x 50 Fly - build each one - :10 rest
    3 x 100 (#1 IM, #2 Stroke, #3 FR pull) - :05 rest
    2 x 50 Back - build each one - :10 rest
    3 x 75 (#1 IM - drop a stroke, #2 Stroke, #3 100 FR pull**) - :05 rest
    2 x 50 Breast - build each one - :10 rest
    3 x 50 (#1 IM - half length each stroke, #2 Stroke, #3 FR Pull) - :05 rest
    2 x 50 FAST on :45***
    (* pulled with buoy)
    (** made the last 75 a 100)
    (*** added this for some fun)

    50 EZ
    1 x Noah's Ark pull with buoy (6:16)
    50 EZ

    6 x 75 FR on 1:00
    - 1-2: DPS
    - 3-4: Middle 25 FAST
    - 5-6: Last 50 FAST

    10 minute w/d: 200yds and lots of with lane mate
    (Solo/Rec/3600 yds/75 min)
    ----------------------

    Jazz was right - I was sore yesterday and today from the chin up fiesta on Monday. My shoulders are fine, but my arms and lats are sore, and my abs are aching after the long swim. Like Donna, it took my a while to feel ok in the water today, but once I was warmed up I didn't notice it too much.

    I get an specials email from Kiefer weekly that has a link to their workouts as well, and last week's was tailored to endurance and had a really sweet stroke theme. I dropped FR on the IM's, and swam all Backstroke for strokes. The Ark felt great, and the the 75's were strong aerobic. I have been working on my BR more (especially after watching that video, Greg - thanks again), and will keep at it.

    I finished the tests for the masters coaching certification (1+2), and will send that out tomorrow. Now I am changing the water in the hot tub, and going to head back to the Rec tonight for some squats and *maybe* a quick swim. We are excepecting a strong storm this afternoon, perhaps inch-sized hail and strong winds. Keep your eyes on the sky, folks.

    Updated May 16th, 2012 at 06:34 PM by rxleakem

    Categories
    Swim Workouts
  19. Wednesday, May 16 2012

    by , May 16th, 2012 at 01:31 PM (I swim, therefore I am)
    LCM at FGCU Aquatics Center. Steady rain thoughout the practice, water was clear with temp of 79.

    *WarmUup*
    1x1200 FR as 8(150 desc by 50s 1-3)

    *Set 1*
    10x50 FR on :50 at steady pace
    did 38 ave

    *Set 2*
    5x100 FR on 1:45 at steady pace
    did 1:17 ave

    200 EZ Swim

    *Set 3*
    3(3x200) FR on 3:30 with 1 min rest: controlled desc 1-3 within each round
    target times: 1)2:50, 2)2:40, 3)2:30 ...results:

    1. 2:51, 2:42, 2:31
    2. 2:52, 2:39, 2:29
    3. 2:53, 2:40, 2:28


    200 EZ Swim

    *Set 4*
    4x500 FR with 1:00 rest: swim with paddles

    • 500s 1&3 - 100s 1-3-5 cruise, 100s 2-4 fast
    • 500s 2&4 - 100s 1-3-5 fast, 100s 2-4 cruise


    Warm Down
    100

    Comment:
    My arms and shoulders were sore from dryland training and yersterday's IM sets. By the time I got to the set of 200s I just wanted to survive doing 2:30 pace. I am near the end of the first 30 days of my 90 day base-building training cycle, and swimming at 2:30 or below really wipes me out. Doing individual 100s from 1:15 - 1:10 are doable, but I have ways to go to hold that pace through 200s to 400s at this time.

    Updated May 16th, 2012 at 01:32 PM by fdtotten (corrections)

    Categories
    Swim Workouts
  20. 05.16.12 - Wednesday workout

    by , May 16th, 2012 at 08:46 AM (Pete's swim blog)
    Swam w/ Dave. Main set was pretty long today and eventually wore me out. Couldn't make the interval on the list but I did better than I have in the past.

    SCY

    400 Warm up

    5 x 100 - 1:30 (2xFree/3xIM - I did them all IM)
    16 x 50 - :30 IM Order 1/2 under water
    Break

    5 Times through:
    * 4 x 50 IM Order - :50
    * 2 x 200 Pull - 2:30
    * Odd iterations, 50s are 1/2 underwater. We took that to mean first half of the first 25 is underwater.
    * Even iterations, Kick. I did 25 Kick (IM Order)/25 Free
    50 Easy
    Dave doesn't use paddles so we dropped the 200 interval back to 2:30 instead of 2:20. I made 2:20 on all of them but I'd have been in trouble without that 10+ seconds of rest. Made 2:15 to 2:17 on the first 6 200s. After that, I dropped back to 2:18 to 2:20.

    4 x 100 Kick - 1:45 descend
    2:00 Rest
    100 Timed Kick (BR-1:26.5)

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts