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Swim Workouts

  1. Tuesday, May 28

    by , May 28th, 2013 at 03:40 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull
    6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
    50 EZ
    2 x 50 torque drill w/agility paddles @ :20 RI
    50 EZ

    Main sets:

    5 x 30 burst dolphin kick cruise
    50 EZ
    masters minutes

    1 x 50 fly from the blocks (no objection by lifeguard!)
    -- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
    -- 30
    -- this is a great practice time for me, even if it really was 31 low
    150 EZ

    1 x 50 back from blocks, on the top, 34
    -- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
    -- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
    200 EZ

    3 x 30
    -- practicing SDKs from a dive off the blocks
    -- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
    50 EZ

    10 x 50 kick w/fins
    odds = @ 100 pace (30-31) @ 1:00
    evens = EZ @ 1:30
    100 EZ

    1 x broken 100 evil w/fins
    -- 10 second break @ 50
    -- 1:08 (33 high, 34 high)
    200 EZ

    4 x 50 w/parachute @ 2:00
    -- free/back/breast/back kick
    200 EZ

    Total: 3200 m


    GYM: 30 minutes of RC/scap ex and foam rolling


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

    Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!

    Updated May 28th, 2013 at 07:44 PM by The Fortress

    Categories
    Swim Workouts
  2. You know you did a hard workout when 80.7 degrees seems hot

    by , May 28th, 2013 at 07:38 AM (Mixing it up this year)
    Considering how hot the water was this weekend at the Y, I thought today would be great. That was until I got in my main set, then it was too hot.

    I am not down to the intervals I used to be able to do these on. Then again I need to remind myself I am 5 years older than when I did this set last.

    400 free
    10x100@1:45 free w/paddles & bouy held 1:36's
    10x100@1:55 free held 1:44's
    10x100@1:45 free w/paddles & bouy held 1:35's
    400 free EZ

    Total 3800 meters
    Categories
    Swim Workouts
  3. Monday, May 27, 2013 5:00-7:00pm ...SURPRISE!!

    by , May 27th, 2013 at 11:09 PM (Fast Food Makes for Fast Swimming!)
    I did quite a bit of work around the house today, cleaning up in the basement, and around outside as well, including pulling a very large lilac tree/bush/whatever out from the middle of my yard. I was pretty tired by the time I got to the pool. Almost wished I'd gone to work instead (sometimes work is easier than the stuff around the house).

    Long Course Meters in the rain:

    Warmup:
    600 Free
    (600/600)

    Kick Set:
    8 x 150 SDK w/ long fins @ 2:15
    John said these are easy, we should all make them. I was moving fast, and coming in around 2:10+ or so, barely enough time to turn and go again. The kids however were getting all kinds of rest.
    (1200/1800)

    Main Set:
    Broken Descending Mile+ (the + part is the bonus 100 at the end of the 1500)

    All were on coach's sendoff, he'd give us approximately a minute rest and then pick a point on the clock to leave
    500 Free @ 70% effort (went a 6:45)
    400 Free @ 80% effort (went a 5:32)
    300 Free @ 90% (went a 3:58)
    200 Free @ 95% (went a 2:33)
    100 Free @ 100% (went a 1:12)
    100 Free @ 100% (went a 1:08)

    At this point we were huffin and puffin (at least I was), and coach John comes by and says "Alright, on the top...500 @ 70%" WHAT!?!!??! "Yep, we're doing another one!" OMG!!

    SURPRISE Mile:
    500 Free @ 70% (went 7:00)
    400 Free @ 80% (went 5:35)
    300 Free @ 90% (went 4:02)
    200 Free @ 95% (went 2:35)
    100 Free @ 100% (went 1:15)
    100 Free @ 100% (went 1:11)

    200 EZEZ
    (3400/5200)

    I was completely toasted on the second round. I had to fend off a 12 year old girl the whole way through the set as well. She's a definite LCM swimmer, and I'm a SCY "need my walls, pushoffs, etc." type of swimmer. In SCY I can outdistance her easily, but not in this huge expanse of water. That's why I truly don't enjoy OW swimming either...no walls.

    8 x 50 @ 2:00 Odds V-Sit Scull, Evens Sprint 1 of each stroke
    I calf cramped up on the Fly one about 35/40 meters down the pool...and hobbled my way in.
    (400/5600)

    200 EZ and out

    ---------------------------
    5800 LCM


    Holy crapola!! That was a heck of a day! John said he did that set for all of us to prepare us for the 800 Free and 1500 Free that we're all doing on Friday night at the Apple Capital meet. Yeah, Thanks!
  4. Mem Day LCM, May 27

    by , May 27th, 2013 at 04:36 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warmup:

    500 various
    100 scull
    8 x 50 DPS free @ 1:00-1:10
    50 EZ

    Main Sets:

    2 x through kick w/fins @ 1:15
    15 AFAP + 35 EZ
    25 AFAP + 25 EZ
    35 AFAP + 15 EZ
    50 EZ
    50 AFAP (flutter = 29, dolphin = 29)
    2 x 50 EZ

    50 EZ

    2 x through swim w/fins @ 1:30
    15 AFAP + 35 EZ
    25 AFAP + 25 EZ
    35 AFAP + 15 EZ
    50 EZ
    extra 1:00
    50 AFAP
    2 x 50 EZ

    R1= fly (50 = 27 low)
    R2 = evil (50 = 31)

    50 EZ

    8 x 50
    odds = smooth DPS back @ 1:00
    evens = backstroke kick

    50 EZ

    Total: 3000


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

    Woke up this am and learned that our appraisal was exactly the asking price! So all contingencies are removed and our full price house K is fully ratified. What a relief! I think the whole process would have been less stressful if we hadn't started off with the psycho buyers and 4 structural engineers and a lowball appraisal. They spooked us. Very happy to have it wrapped up. But now I'm going to start missing my house.

    Made it to Mason today and it was deserted. Got in a solid speed workout. I may assign the main sets to my HIT folks.

    Happy holiday everyone!
    Categories
    Swim Workouts
  5. Monday 5/27/13

    Monday 5/27

    AM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins
    8x25 @ :20 rest build to FAST

    7x100 @ 2:15 "special" 100s w/ fins (they had some name I can't remember...as you will see, the O2 deprivation I suffered clouded my memory!)
    - start at the 15M mark and kick under H2O 15 meters into the wall
    - flip and kick smooth on back in streamline 50 meters into the wall
    - flip and kick under H2O 35 meters back to the original 15M mark

    100 EZ

    2x
    5x100 FR kick
    RD1 @ 1:55
    RD2 @ 1:50
    400 @ 6:00 swim w/ fins last 25 of each 100 FAST
    6x50 FR kick
    RD1 @ :55
    RD2 @ :50
    200 @ 3:30 swim w/ fins last 50 of each 100 FAST

    100 EZ

    12x50 @ 1:00 FL
    2 - 3 kicks 1 pull drill w/ fins
    1 - first 25 build
    1 - last 25 build

    100 EZ

    Total: 6200
    Categories
    Swim Workouts
  6. Bath water today at 86

    by , May 27th, 2013 at 10:40 AM (Mixing it up this year)
    Saturday was hot but today was hotter at the Y. I tried to push as best I could but the heat zapped my strength.

    3x200@3:30 free
    5x100@1:30 free w/paddles these were touch and go
    8x50@:45 free w/paddles &bouy held :40
    2x200@3:00 free w/paddles & bouy held 2:45
    3x100@1:40 free w/ paddles & bouy held 1:21
    1x200@3:00 free w/paddles & bouy 2:45
    8x100@1:45 free went 1:30,1:30,1:30,1:30,1:28,1:28,1:27,1:26
    8x25@:40 free every 3rd fast
    1000 free kick w/zoomers build
    3x200@4:00 free x50 Sw/P/K/Sw

    Total 5000 yards
    Categories
    Swim Workouts
  7. Saturday, May 25, 2013

    by , May 25th, 2013 at 08:31 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 78
    Partly sunny, humidity at 72%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    4x50 FR on 1:00 desc 1-4 *38-37-36-35

    *Set 1*
    4(200 FR on 3:00, 100 FR on 1:40) 200 @800M 2:40 Target pace, 100@90%
    *2:40, 1:14
    *2:38, 1:12
    *2:38, 1:11
    *2:38, 1:10
    ---400 BK/FR by 100

    *Set 2*
    3x200 DK w/fins, SDK-10 push offs
    3x200 FR-K snorkel-fins w/sculling

    *Set 3*
    1000 FR w/snorkel-agility paddles as
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    Comments
    Set 1 was a good result for me, holding under 2:40/200 and then descending down to 1:10/100. I will do some easy swimming in my community pool tomorrow with Memorial Day out of the pool.
    Categories
    Swim Workouts
  8. Saturday 5/25/13

    Saturday 5/25

    AM only SCY

    300 swim
    300 pull w/ buoy + strapless paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    9x50 @ 1:00 I.M. switches (FL/BK, BK/BR, BR/FR) working on transitions

    6x100 @ 1:20 AE (get HR up)

    12x25 @ :30 BR
    1 - kick
    1 - drill
    1 - swim

    6x75 BR D1-3 in pairs
    2 @ 1:10
    2 @ 1:20
    2 @ 1:30
    50 EZ
    4x50 @ :50 200 PACE
    50 EZ
    4x25 @ :30 FAST
    50 EZ

    6x150 @ 2:00 I.M. (no FR) AE

    2x400 @ :10 rest opposite fin/opposite paddle (switch every 100)

    Total: 5150

    Updated May 26th, 2013 at 11:16 AM by Calvin S

    Categories
    Swim Workouts
  9. Friday 5/24/13

    Friday 5/24

    PM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick w/ board
    8x50 @ 1:00 drill/swim I.M. order
    7x100
    5 @ 1:20
    2 @ 1:15

    2x
    2x200 @ 2:40 first 50 STRONG
    3x150 @ 2:00 second 50 STRONG
    4x100 @ 1:15 AE
    150 EZ

    4x50 @ :55 AE kick w/ board FR
    1x50 @ :50 FR w/ overkick
    1x50 @ :50 200 pace

    100 EZ

    Total: 5700
    Categories
    Swim Workouts
  10. Saturday at the Y in the warm almost bath water

    by , May 25th, 2013 at 03:18 PM (Mixing it up this year)
    I managed a decent workout though I felt much too warm to work that hard today. I would say it was atleast 84. Managed to get my 5000 yards in.

    500 free
    600 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:48, 2:48, 2:47, 2:45, 2:41

    600 free kick w/zoomers

    800 IM went 13:55 the 200 fly was in 3:35
    200 breast kick
    50 free kick
    200 breast kick
    50 free kick

    20x25:15RI fly drills
    300 free w/snorkle
    200 free EZ

    Total 5000 warm yards
    Categories
    Swim Workouts
  11. 05.25.13 - Saturday workout

    by , May 25th, 2013 at 03:15 PM (Pete's swim blog)
    Swam w/ Dave, Mary and Carolyn. Eventually we got moved into a lane w/ Tess, Bob and someone else. I generally led the lane until near the end.

    LCM

    400 Warm up
    200 Kick
    200 Pull
    400 IM, Drill down, swim back

    8 x 150, Odds kick/drill/swim IM Order, evens 50 Kick/100 Free

    2 x 50 Free
    2 x 100 Free
    2 x 150 Free
    2 x 200 Free

    6 x 100 Pull

    200 Free/200 IM
    150 Free/150 Fly/Bk/Br
    100 Free/100 Fly/Bk
    50 Free/50 Br

    300 Cool down

    (5300m Total)
    Categories
    Swim Workouts
  12. Workout 05/25/13: morning

    by , May 25th, 2013 at 01:11 PM (Maple Syrup with a Side of Chlorine)
    Great day helping my son's class with a Serve-A-Thon at Christ the King, a camp area about an hour northwest of town. Beautiful area for a getaway; we helped to plant one of the gardens then picked stones out of a cornfield. Best part was the delicious lunch that we were served - full salad buffet, soup, hot and cold lunch options, and cookies! After helping the HOPE church with Juicy Fruit Kids Club at 6pm, Preston and I went to a concert at his school. Poor promotion of three great Christian bands: Brother Joseph (a local guy we know), The Jelly Rox (eletronica), and Kardia (rock/punk on par with Paramore). Great night complete with a Taco Bell run (where the two kids preparing food were beyond belief and about ready to deck each other - not sure what that was all about, but entertaining none the less).

    Rain hampered our attempt for a get together after Masters this morning, but five folks came out. I joined them for warmups, then the main set, then finished off while they headed for the locker rooms.

    200 Fr/200 BK/100 IM drill
    Main Set:
    1 x 100 (80%)
    1 x 75 (K/S/P)
    1 x 200 (Neg Split:went 1:13, :10)
    2 x 75 (K/S/P)
    1 x 300 (did IM)
    2 x 75 (K/S/P)
    1x 200 (Neg Split: went 1:10, :07)
    1 x 75 (K/S/P)
    1 x 100 (AFAP: went :59)

    Then 2 x 50 "pod swimming" (middle guy leads, then one guy on each side, hanging by hips with a few bumps to the leader for good measure). I wanted to do a full-pool paceline where the caboose has to sprint to the front of on each lap, but only three of us were left, so we did these drag races instead).

    Then I did solo:
    1 x Noah's Ark (1:06 on last fast 100)
    4 x 50 on :55 warmdown
    (Masters/Rec/2700 yds/60 min)
    --------------------------------

    NIce swim with the group. I was on deck helping with some strokework drills, then was able to swim and talk to folks between reps. That main set is nice, as I seem to be gravitating to the 75's as a great distance to really lay down some high-intensity stuff then use the longer stuff to work on technique as active recovery. I'm pleased with the fast 100's at the end of the main set and Ark.

    Rainy and cold in Vermont (44 degrees right now!), but I'll head downtown in a bit to take in Mayfest, where Main Street is shut down and tons of vendors, food, and music takes over for the day. My friend's band, Immune Friction, is playing so I'll take in lunch at the local fish 'n chip shop and catch them for a bit while dodging raindrops and seeing what is available. Too bad the weather is not great, most years this fest brings in 10,000+ visitors to our town.
    Categories
    Swim Workouts
  13. Week 34 - Saturday

    by , May 25th, 2013 at 12:37 PM (After a long rest)
    Today was a long workout. I swam with the masters from 7-8, then lifted for an hour and then swam again for 30+ mins. My daughter swims from 8-10am so with masters from 7-8am I have a 3 hour window I can take advantage of.

    Warm up
    8x100 on 1.30
    12x50 with some new forearm gadget(I did not like it) on 50

    Main set
    4x(200 free on 2.40, 100 IM on 1.45)
    100 easy
    100 slow with overkick
    10x50 kick with fins on 45 swum 25 fast 25 easy on odds, and 25 easy 25 fast on evens

    Warm down
    300 easy

    Total 3600 meters

    Dryland/Weights
    15 mins of vasa swim trainer
    4x(10xbench press, 10x seated row hands in, 10x seated row hands out, 10xleg extension, 10xback extension, 10xreverse leg curl, 10xmilitary press, 10xlat pull down with hands in, 10xlat pull down with hands out)
    Each round I added one plate and started with 3-5 plates depending on the machine. There was no rest between machines or circuits. This took about 30 minutes to do.
    15 mins of vasa swim trainer

    After weights stretch swim
    500 swim free
    500 swim with hand paddles
    5x100 swim with snorkel
    10x50 alternating catchup and finger drag drill on 1min

    Total 2000 yards

    Overall I felt good today. The taper seems like a distant memory and I am building back to higher yardage and weights. My 200s on my main set felt good today and I held 2.20s. The kick is coming along but I need to work on shallower kicking. I have a tendency to deep kick when I 2 beat kick and the 6 beat kick needs to be quick and snappy(not two words I word normally use to describe anything I do in the pool). Home for a nap.
    Categories
    Swim Workouts
  14. Friday, May 24

    by , May 25th, 2013 at 12:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    100 scull
    8 x 25 shooters w/fins
    50 EZ

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

    1x 50 AFAP fly w/fins, 23
    200 EZ

    1 x broken AFAP 50 free w/fins, 21
    200 EZ

    5 x 30
    --dive off side w/chute & fins, SDK to 15 m, cruise back
    50 EZ

    10 x 50 @ 1:30
    -- 25 w/chute & fins, some w/paddles + 25 EZ
    -- 2 back, 2 breast, 2 kick, 3 free, 1 fly
    100 EZ

    Total: 2550


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

    Just got in a short workout before hopping a plane to Memphis. The pool was packed, as it tends to be in the am. I only had a lane to myself for the one 50 fly. I know I did something else in warm up, but can't remember what. Happy Memorial Day weekend everyone!
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/27/2013

    by , May 25th, 2013 at 11:15 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 200 3:15
    2 X 150 2:30
    2 X 100 1:40
    3 X 100 kick 2:10
    1 X 100 swim

    1 X 400
    50 stroke/50 swim--choice
    fins optional

    4 X 50 1:20 choice
    Descend 1-4--#4 @ 100%

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds, choice

    4 X 50
    1&3: blocks @ 100%
    2&4: easy

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. Friday, May 24, 2013

    by , May 25th, 2013 at 08:57 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 71, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    Dryland bands
    500 yds FR Drills, Sculling w/snorkel
    500 yds FR w/fins, kicking, drills, SDK
    200 LCM FR
    300 FR as 3(50 Smooth, 50 Fast)

    *Set 1*
    400 FR as 4x100 w/:10 rest, each 100 even or negative by 50
    37.6/38.1 - 1:15.8
    38.6/38.5 - 1:17.1
    38.3/37.8 - 1:16.1
    38.1/36.9 - 1:15.0 - 5:04.0
    ---200 BK-FR by 50

    *Set 2*
    600 FR w/fins-agility paddles as 4(100 smooth, 50 Strong)
    ---EZ 100
    3(4x50 FR on 1:15) Fast w/fins-agility paddles
    *29-29-28-28
    *29-28-28-29
    *28-28-29-28
    ---200 BK Swim
    ---200 FR Swim @SPL-28

    *Set 3*
    3(200 FR on 2:50, 2x50 FR on :50) 200 @800M 2:40 Target pace, 50s @90%
    *2:37, 34-33
    *2:38, 33-34
    *2:36, 33-33

    Warm Down
    2x300 FR Smooth SPL 26-28
    Dryland bands

    Comments
    The FGCU swim team was still in the LCM pool when I arrived. Started the warmup in the diving pool, and then switched to the LCM pool.

    This was a solid workout, and while I was tired afterwards, I recovered very quickly. The 400 FR in Set 1, timed by coach Chuck, was a respectable effort on my part, but I expected to be under 5 min. Once again I enjoyed swimming fast 50s with fins-agility paddles, and I want to do some fast 50s with no equipment to see where I am actually at. I was pleased in the Set 3 that I could still swim under 2:40 after swimming the 50s at a 33-34 pace.
    Categories
    Swim Workouts
  17. Friday, May 24, 2013 5:00-7:00pm Countdown till LCM is over

    by , May 24th, 2013 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    Let the countdown begin...
    First Long Course Meters practice is now in the books, and it'll be done sometime around mid-August when the city pool closes its doors for the season. The pool isn't "officially" open to the public until after school ends in a few weeks, but the USA-S team is the only ones with access to it right now. We are hosting a meet there next weekend after all!

    First 10/15 minutes or so spent getting the LCM frickin' lanelines into the pool. Luckily we don't have to take them in and out daily until the pool is needed for public swims and lessons.

    Warmup:

    800 Free
    (800/800)

    200 Flutter Kick (50 Back/50 Side/50 Other Side/50 Back)
    200 Dolphin Kick (same as above)
    200 Breast Kick (1 Pull - Kick as many times as possible, then repeat)
    (600/1400)

    16 x 50 IM Order - 4 each stroke, Desc. 1-4 @ LIFO
    • we have no pace clock currently at the pool, so things are either LIFO or :15 rest, etc for now

    (800/2200)

    3 x 400 Free Pull @ :20ish seconds rest, Desc. 1-3 (whatever...it's just survival swim for me)
    (1200/3400)

    10 x 50 Fly @ :45/1:00 rest
    • SDK underwater as far as possible
    • Breakout, take 5 strokes Fly
    • Dive back underwater, SDK as far as possible again
    • Breakout, 5 more strokes
    • Then SDK to the wall
    • That was the goal at least...I made it to almost the flags at the far end before I had to give up

    (500/3900)
    Interesting set...my kicking is decent, but I just can't go that far very fast for long

    6 x 100 SDK w/ long fins @ :15 rest GO FAST
    (600/4500)

    Cooldown with Sharks n Minnows in the deep tank. It was a special request, and granted. We haven't really played that all year long, and it was great!

    ~4600 LCMeters
  18. 05.24.13 - Friday workout

    by , May 24th, 2013 at 11:25 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Phil and Carlile. Another short day. This was a mish-mash of everyone contributing 1000 yards to the workout.

    SCY

    700 warm up

    10 x 100 - 1:30, evens free, odds IM
    50 easy
    Did 1:12s to 1:13s on free, 1:20-1:22 on IM. Last IM on 1:18.

    12 x 50 Stroke - :55
    * Descend 1-4, Fly
    * Descend 5-8, Back
    * Descend 9-12, Breast
    1:00 Rest
    400 Timed IM kick (6:49 - Personal best)
    50 Easy

    100 Free - 1:20 / 75 Free - 1:20
    100 Free - 1:15 / 75 Free - 1:15
    100 Free - 1:10 / 75 Free - 1:10
    100 Free - 1:05 (1:09) / 75 Free - 1:05
    75 Free - 1:00 / 50 Free - 1:00
    75 Free - :55 / 50 Free - :55
    75 Free - :50 / 50 Free - :50
    75 Free - :45 (:50) / 50 Free - :45
    50 Free - :40 / 25 Free - :40
    50 Free - :35 / 25 Free - :35
    50 Free - :30 (:34) / 25 Free - :30
    25 Free - :25 / :25 Rest
    25 Free - :20 / :20 Rest
    25 Free - :15 / :15 Rest
    25 Free - :10 (:15) / 25 Easy

    10 x 50 Kick w/ Fins - 1:00 (Odds Underwater sdk, evens IM Order)

    100 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  19. Thursday 5/23/13

    Thursday 5/23

    PM only LCM

    600 swim
    6x100 @ 1:40 D1-3 in pairs

    4x200 @ 3:00 opposite fin/opposite paddle (switch after 2)
    8x50 w/ paddles + fins
    2 @ :50
    2 @ :45
    2 @ :40
    2 @ :35

    12x50 @ 1:00 V.S.

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  20. Week 34 - Friday

    by , May 24th, 2013 at 08:10 AM (After a long rest)
    It's been a very long week at work and pretty stressful and as a result I have been waking up throughout the night. This morning I got up before the alarm went off and felt tired. This feeling continued throughout the workout. Not super bad just tired.

    Warm up
    400 free with snorkel
    6x50 alternaTing catchup and finger drag drill on 50
    10x50 free on 45 getting heart rate up
    100 easy

    Main set
    3x(100 kick with fins on 1.30, 200 free with fins on 2.30, 2x50 free fast on 1.30 with fins)
    100 easy
    400 free breathing every 5
    200 fast on 3.30
    100 fast on 2mins
    100 fast on 2mins
    50 fast on 1min

    Total 3550Meters
    Categories
    Swim Workouts