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Swim Workouts

  1. Workout 06/23/12:

    by , June 23rd, 2012 at 01:07 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 RIM

    assigned: Did:
    1 x 500 ... 1 x 700 pull with buoy
    5 x 100 ... 5 x 100 IM
    1 x 500 ... 250 kick, 150 swim, 250 pull with buoy
    5 x 100 ... 4 x 100 Quarter's Strong + 1 IM
    1 x 500 ... 1 x 700 pull with buoy

    Added on:
    4 x 75 on 1:00
    - 25 stroke/25 FR Sprint/25 FR DPS
    - Did 2 Fly and 2 BK

    100 loosen and out.
    (Masters/Rec/4050yds/90 min)
    -------------------

    Great to finally get in with the team today. Like many of you, I always put a little extra effort into my swims. Bethany, who is also doing the Kingdom swim (she did it last year) was there, as well as Kevin, Meg, Jill, and Nicole, Tom, and Marie who did their own thing.

    I added some yardage to the long swims so that we could all stay at the same intervals. We had plenty of time to between swims, and the first set of 100's were on 2:00 and the second set were on 2:15 to really work the AFAP quarter. Felt really good in the water today.

    Yesterday the afternoon swim didn't happen, which is fine. I met with my brothers and family for some mini-golfing, and then enjoyed a great massage with Lena. Dinner at Chili's and then dessert with the extended family at Clearbrook Farmsfor strawberry paloza - BYOS (bring your own shortcake). Delicious end of the day!

    Today my aunt is coming in from Boston for lunch, then we have a graduation party and my nephew's first boxing match before Relay for Life tonight. Tomorrow might not be so busy.
    Categories
    Swim Workouts
  2. 06.23.12 - Saturday workout

    by , June 23rd, 2012 at 09:15 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Scott. Various others were in other lanes at the HSV Nat. Set up was long course this morning. Brook was sick and left as soon as Matt showed up to coach the kids. We took what little Brook gave us for a set, doubled it and then halved it.

    LCM

    600 Warm up

    2 Times through:
    * 200 Kick
    * 4 x 100 IM Order down / free back
    * 200 Pull
    * 200 IM
    * 4 x 100 down free / back IM Order
    * 200 Free

    100 Kick
    4 x 50 IM Order
    100 Pull
    100 IM
    4 x 50 Reverse IM Order
    100 Free

    200 Cool down

    (4800m Total)
    Categories
    Swim Workouts
  3. Thursday/Friday June 22, 2012 5:30pm

    by , June 22nd, 2012 at 11:01 PM (Fast Food Makes for Fast Swimming!)
    Thursday night:

    I decided to dust off the Total Gym workout machine that I have upstairs. Did various different moves on it, focusing mainly on upper body stuff. Only about 15-20 minutes or so, but I don't need to kill myself on the first round. Also did a few rounds of bench presses with my 45 pound bar (made from a shaft and sprockets that have been welded together). Yeah, it's light weight, but when you do 50+ reps at a time, it can get difficult. Try benching the bar 100 times next time you go to the gym one time...see how it goes.

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

    Friday swim:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:30
    4 x 100 Free @ 1:25
    4 x 100 Free Pull @ 1:25
    3 x 100 Free @ 1:20
    3 x 100 Free Pull @ 1:20
    2 x 100 Free @ 1:15
    2 x 100 Free Pull @ 1:15
    1 x 100 Free Pull @ 1:10 (did pull since I wasn't going to have enough time to make the transitions on low rest)
    1 x 100 Free Pull @ 1:10

    I was holding roughly 1:10s the whole way through this set. The final 2 100s were a touch n go sendoff. I was just dying at the end of this. I don't do too many 3000 yard continuous sets very often. My body was feeling it just past the 1500 point of the set, but I'm glad I made it.

    100 very EZ


    James' Fly Set (2 rounds of):
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (:53/:54)
    • 75 Free @ 1:30
    I was hurting after this, but...


    12 x 25
    • Odds Fly @ :20
    • Evens Free @ :30
    Cooldown in the hot showers

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

    4000 Yards


    It did feel good to get in this "larger" amount of yardage tonight. I don't usually go much past 3000, but figured since I'm only getting 3 days a week at best this summer, that every little bit will help.
    Two weeks until I have to swim my dreaded 1500 LCM in the USA meet. UGH!!
  4. Friday, June 21

    by , June 22nd, 2012 at 08:43 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Rockville:

    Warm up:

    700 various

    Main Sets:

    8 x (25 UW + 25 easy kick)
    -- 4 belly, 4 back

    5 x 100 smooth backstroke

    2 x (25 AFAP swim + 25 EZ)
    50 EZ

    2 x (25 AFAP dolphin kick + 25 EZ)
    50 EZ

    1 x 50 AFAP fly
    3 x 50 EZ

    1 x 50 AFAP fly
    3 x 50 EZ

    Total: 2300


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

    Had to swim solo today because I had to travel to Rockville early. Summer swim league events are interfering with my life! And the first A meet of the season is tomorrow am. Poor Teen Fort. Her flight back from rowing camp is delayed 5 hours, and she hasn't touched water in awhile. Lil Fort is all excited.

    Swimming was a bit of a challenge today until the AFAP efforts. There were a plethora of very slow long course breaststrokers. Makes it hard to do backstroke.

    Updated June 22nd, 2012 at 08:55 PM by The Fortress

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/25/12

    by , June 22nd, 2012 at 03:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:45
    2 X 100 1:45
    3 X 100-kick- 2:30
    1 X 100 easy swim

    1 X 400
    50 stroke/50 free
    Fins optional

    SCY

    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 from the blocks @ 100%
    #2&4 are easy

    WARM DOWN: 4 X 50 easy 1:00

    3100 Y/M
    Categories
    Swim Workouts
  6. FAST Fri Jun 22, 2012

    by , June 22nd, 2012 at 01:53 PM (Ande's Swimming Blog)
    FAST Fri Jun 22, 2012

    Thu: skipped AM practice, swam at noon
    assigned: 3 rounds of 4 x 200, 4 x 50
    did 2 rounds of 4 x 2 x 50


    Nats are 2 weeks away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM
    was planning on driving to Omaha, but need to be home Monday morning so I booked a flight

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove first
    swam with Keith, Tyler,
    Beside Todd, Alex, Mike, Ned & Chris

    Warm Up (LCM)
    1200

    Main Set (LCM)

    8 x 50 on 1:20 400 pace held 33's & 34's

    assigned 500 easy
    did 3 or 4

    4 x 50 on 1:25 200 pace
    did 50 fl, bk, br & fr

    assigned 500 easy
    did 300

    2 x 50 fl 100 pace
    went 29, 31

    assigned 500 easy did 300

    50 FL fast
    went 28

    200 easy swim down


    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  7. Workout 06/22/12:

    by , June 22nd, 2012 at 10:12 AM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/200 RIM drill
    5 x 100 kick on 1:50

    Build a 200 IM:the IM chasm of doom(tm) scares me
    4 x 50 IMO on :10sr
    3 x 100 on :15sr
    - FL/BK, BK/BR, BR/FR
    2 x 150 on :15sr
    - FL/BK/BR, BK/BR/FR
    1 x 200 IM (went 2:46)

    12 x 25 IMO on :30
    - I haven't done a 25's set since March.

    200 loosen and out
    (Solo/Rec/2500yds/50 min)
    -----------------------------

    Well, it has been hotter than a cat on a tin roof around these parts lately - it would be nice if we had a/c in the pharmacy but the swivel fan provides marginal relief, even if the Focalin capsules are a bit sticky. My only true reprieve from the heat is ice cream, so I have decided that it is a good time to find six pounds that I lost over the winter and call it "bulking up for the Kingdom Swim."

    I missed the Tri Train this am, and am kind of sorry I did because a peculiar thing happens when 4-5 are doing a workout in the adult swim time - people get out of the way! During the workout today I switched from circle to splitting the lane three times, just for some folks to swim a 200 then leave. Oh well, not really complaining, just making an observation.

    Found this IM set on a workout card on the Masters' board, and decided to go for it. Depending on traffic in the lane, I shuffled stroke order to prevent collisions. The 25's were fun - did them at about 85% since the water is 85 degrees. I thought it was cooler, but I guess when the air temp is 90+, the water will feel that way.

    I would like to double at lunch today since I have a massage booked for 3:45 with my wife. My brother and family are still out from Washington State, so may not happen. If not, I am going to get in with the Masters group tomorrow morning anyways. I am already at my weekly yardage from last week (14.6k yds), due to that long swim on Monday. The family (including cats) are getting a kick out of my recent foam roller purchase and use ... Now, where did Ben and Jerry go?

    Updated June 22nd, 2012 at 09:49 PM by rxleakem

    Categories
    Swim Workouts
  8. 06.22.12 - Friday workout

    by , June 22nd, 2012 at 09:35 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Did our weekly challenge set. I've made 4 x 100 IM on 1:25 now. Wasn't as bad as last week but I still struggled.

    SCY

    450 Warm up

    6 x 50 Stroke - :50
    2:00 Break
    4 x 100 IM - 1:25
    50 Easy

    Modified jbs' set for IM this week. Here's what we did:
    100 IM - 1:30 / 100 Free - 1:30
    100 IM - 1:25 / 100 Free - 1:25
    100 IM - 1:20 / 100 Free - 1:20 (Missed the IM Sendoff - 1:21)
    75 IM (Fly/Bk/Br) - 1:15 / 75 Free - 1:15
    75 IM (Fly/Bk/Br) - 1:10 / 75 Free - 1:10
    75 IM (Fly/Bk/Br) - 1:05 / 75 Free - 1:05
    75 IM (Fly/Bk/Br) - 1:00 / 75 Free - 1:00
    50 Stroke - :55 (bk) / 50 Free - :55
    50 Stroke - :50 (bk) / 50 Free - :50
    50 Stroke - :45 (br) / 50 Free - :45
    50 Stroke - :40 (fly) / 50 Free - :40
    50 Stroke - :35 (bk) / 50 Free - :35 Got into a big time deficit here
    25 Stroke - :30 (bk) / 25 Free - :30
    25 Stroke - :25 (bk) / 25 Free - :25
    25 Stroke - :20 (fly) / 25 Free - :20
    Break

    10 x 100 - 1:30
    * Odds IM
    * Evens Free

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  9. Thursday, June 21 2012

    by , June 21st, 2012 at 05:26 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, pool at 80, 100% water clarity.
    Overcast cloudy skies with humidity at 80%


    Warm Up
    1x1000 REV IMO

    *Set 1*
    3x400 IM on 1 min rest, desc 1-3

    *Set 2*
    4x200 IM on :30 rest, desc 1-4

    *Set 3*
    16x25 on :40
    • as 4x24 each stroke IMO

    Results
    • Fly: 15, 15, 14, 14
    • Back: 16, 16, 16, 15
    • Brst: 18, 18, 18, 17
    • Free: 14, 14, 13, 13


    EZ 200 FR

    Comments
    • Have not done any IM swimming for over two weeks, and swimming IM infrequently could lead to almost all freestyle swimmming. From a perspective of enjoying swimming as a fitness and fun activity, I like to swim IM type sets three or more times weekly as possible.
    • My FL-BK-BR strokes felt rusty today, so did not use the clock for the 400 and 200 IMs and only looked up for times on the 25s, which were slower than I would like to see.
    • Starting out, the first two 25s did not feel fast, and transitioned the focus towards swimming smooth and efficient. By doing the IM strokes more often in the next several weeks, I should be able to generate faster tempo and speed.
    • Recently I went through a phase emphasizing 5K OW fitness and speed. So for not having done much recent IM swimming and tempo speed sets, the 25 results today are acceptable.

    Updated June 21st, 2012 at 08:31 PM by fdtotten

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/22/12

    by , June 21st, 2012 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:40
    8 X 50 1:00
    #1-4: long and smooth
    #5-8: descend to fast

    3 X 200 free 3:30
    Negative split each swim

    8 X 50 kick 1:20
    #5-8: 25 fast/25 easy
    1 X 100 swim -

    6 X 50 build 1:20
    Choice

    3X{start-turn-finish}

    1 X 50 blocks @ 100%
    5 X 50 easy warm down 1:00

    DISTANCE SWIMMERS:
    10 X 50 @ 800 or 1500 pace 1:00

    2700/3200M
    Categories
    Swim Workouts
  11. Thursday June 21th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    500 various warmup

    8 x 75 @ 1:15 IM-no-free

    400 kick, alternated flutter/breast by 50

    12 x 50 @ 1:15 - 25 cruise + 25 with only one breath. Work turn and kick underwater as far as possible.

    16 x 25 @ :45, odd no breath, even AFAP

    400 pull with buoy and paddles

    100 easy

    ** 3000 yards **
    Categories
    Swim Workouts
  12. 06.21.12 - Thursday workout #16

    by , June 21st, 2012 at 08:51 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pretty much all IM today. Challenging workout.

    SCY

    400 Warm up

    200 Free - 3:00
    200 IM - 3:15 / 200 IM Kick - 3:45
    200 IM - 3:10 / 200 IM Kick - 3:40
    200 IM - 3:05 / 200 IM Kick - 3:35
    200 IM - 3:00 / 200 IM Kick - 3:30
    100 Easy

    200 IM - 2:55 / 200 IM Kick - 3:25
    200 IM - 2:50 / 200 IM Kick - 3:20
    200 IM - 2:45 / 200 IM Kick - 3:15
    200 IM - 2:40 / 200 IM Kick - 3:10
    100 Easy
    Switched to br kick only just to make the intervals. Made the IM on 2:45 and cruized through the kick to rest a little. Barely made 3:15 on the second to last kick. Took off on the final IM and did ok through the fly. After that, crash and burn. Came in at 2:47 and could hardly push off for the final 200 kick. Really painful experience. I'll beat this set one day... but not today.

    200 Timed IM (2:35) Amazing what a little rest can do.

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  13. Wednesday, June 20, 2012 5:45pm

    by , June 20th, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    Tonight's swim at the YMCA was more of a stretch out swim...mainly from my 11 hours of work today. We had to begin the rebuild for one of the cherry sizers that was just shipped up to our plant from the other plant in California. Apparently their mechanics down there don't know what daily maintinence is, because most of the bearings were shot after a month and a half of running. Lots of very unneeded work to be done by us before they can even use the machine. Oh well...paid by the hour!

    My swim:

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free @ 1:20
    5 x 100 Free Pull @ 1:15

    I was mainly cruising these between 1:15s and 1:11s near the end. The last ones pulling w/ paddles I was able to go 8's, but that was it for my gas tank.

    My lap swim buddy (who tries to do 1/2 the distances I do on same intervals) joined me for the final 6 x 100s. He did 50s, but commented on how he was suffering on such a short amount of rest (about :35)

    After sitting on the wall & ing with him, we decided on a race that would challenge both of us:
    1 x 100 Free All Out, and I'd give him a 25 yard head start.
    I let him go for it, and as his feet hit the wall on the flip I was taking off on my sprint. Took a glance at the clock to get my sendoff. Legs were burning, and I was breathing every stroke. Couldn't quite catch him though. He was about 4-5 seconds ahead of me at the finish. He said he ended up going a 1:10, which is great for him.
    I was approx. a :56-:57 or so, which is also a very good time for me in a practice pushoff swim.

    Did a 300 cooldown and out

    -------------------------
    2400 Yards
  14. LCM Wed, June 20

    by , June 20th, 2012 at 05:27 PM (The FAF AFAP Digest)
    Swim/LCM w/Susan @ Rockville:

    Warm up:

    500 various

    8 x 50
    odds = 25-45 m UW on back + cruise
    evens = 25 UW on belly + fly or breast drill

    Main Sets:
    -- w/fins
    -- all on chatty sprinter interval

    5 x 100 smooth backstroke

    3 x (50 AFAP + 100 EZ)
    back, breast, back kick

    50 EZ

    1 x 50 back @ 100 pace

    150 EZ

    Total: 2000


    RC exercises, 20 min


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

    Nice dip in a cool pool on a ridiculously hot day! Now I'm off to a S&T clinic. I resent having to go to those every two years. Such a waste of time.
    Categories
    Swim Workouts
  15. Wednesday June 20th - AM Swim

    At home with Susan.

    Warm-up (1200)
    200 swim
    4 X 100 @ 1:50 25 drill + 25 swim
    200 pull
    4 X 100 @ 1:40 gentle descend (descended from 1:13 - 1:08)

    Set I (800 set / 2000 total)
    4 x 25 @ :45 underwater SDK w/fins
    6 x 50 @ :50 dolphin on back w/fins - 25 AFAP + 25 easy
    6 x 50 @ 1:05 kick w/o fins 25 AFAP + 25 easy
    4 x 25 @ :45 underwater SDK w/fins

    Swim Set (2000 set / 4000 total)
    "square" 500
    1 x 500 @ 7:30 (went 6:12)
    2 x 250 @ 3:45 (went 3:05, 2:59)
    4 x 125 @ 1:50 (went 1:34 - 1:28)
    5 x 100 @ 1:25 (went 1:13 - 1:10)

    Set III (250 set / 4250 total)
    1 x 25 fly @ :30
    2 x 25 back @ :30
    3 x 25 breast @ :30
    4 x 25 free @ :25

    50 easy

    ** 4300 yards **

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

    This was an interesting workout. I felt stiff and sore yesterday, and really didn't feel like swimming when I got up this morning but I told Susan I would meet her and I hate no-shows so I went*.

    Soren pointed out yesterday that my freestyle timing was off - that I was starting my pull too soon relative to the position of my recovery arm. I decided to really work on that today, so for the 4 X 100 drills during warm-up I did a 25 of catch-up drill with closed fists to help me really notice my arm position, and a 25 of cheating catch-up (delaying the start of the pull until the recovery hand is about eight inches from the lead hand). I was surprised that my times on these very relaxed drill 100s were about what I usually go for a moderate 100 in practice, so I decided to overemphasize delaying the start of the pull for the main set.

    I used a pull buoy but no paddles on the 500 so I could focus on my arms and hands even more and purposely kept my stroke rate down, so I was very surprised when I stopped and saw that I had gone a 6:12 - faster than my only masters meet 500. I used the pull buoy for some of the remainder of the set and swam some, but I was surprised at my times given my percieved level of effort for the entire set.

    I guess I need to focus on technique more often


    * I wonder what it says about me that I would have blown practice off if I had planned to swim by myself, but I went because I didn't want to inconvenience someone else? Whatever it says, I think this is the reason that I was never able to keep at swimming for more than a month or two without stopping when I was trying to swim by myself.
    Categories
    Swim Workouts
  16. Wednesday, June 20 2012

    by , June 20th, 2012 at 01:40 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 84, pool at 79, 100% water clarity.
    Overcast cloudy skies with humidity at 95%
    Rain/Thunderstorm forcast is 70% all day

    Warm Up
    200 EZ
    3x100 on 1:45 desc 1-3
    • 1:10, 1:08, 1:07


    *Set 1*
    1x2000 FR
    • Time - 23:51


    *Set 2*
    4x500 on 6:30
    1. 5:55
    2. 5:51
    3. 5:47
    4. 5:42


    EZ 200 FR

    Comments
    • Felt a bit weaker than yesterday, but was able to establish effective stroke efficiency and tempo with focus on relaxing shoulders/elbows, soft catch, steady rotational follow through with firm solid kick holding a linear body core postion.
    • The 2000 time reflected that I just cruised it because I was distracted by the kids on the other side of the lane doing cannon ball runs, and I was not sure if the timing was intentional with my flip turns coming in and pushing off each 50 - a bit of OW shock waves.
    • In the 500s, I made more effort on the last two, as the campers were whistled out by the lifeguards. Did the warm down quickly, got out as the clouds were looking ready to break open.
    • Just as we were in the car leaving the pool, it began to rain really hard - and the second wave of YMCA campers were in the pool leaving their bags and stuff on the uncovered bleachers!
    Categories
    Swim Workouts
  17. Tuesday, June 19 2012

    by , June 20th, 2012 at 01:05 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, pool at 79, 95% water clarity.
    Overcast cloudy skies with humidity at 85%

    Warm Up
    200 EZ

    *Set 1*
    1x4000 FR Straight Swim

    Done as
    1. 1000 DPS
    2. 2x500 5k pace + Neg 2nd 250 per 500
    3. 5x200 desc each 200 by 50 1-4 as 50-85% effort
    4. 10x100 as 50 cruise/50 at 90% effort


    EZ 200 FR

    Comments
    • Today was the first day back from three-day break from the Disney weekend trip. As usual - the FR stroke felt stiff in warmup and first 500, then found a smooth steady rhythmic rotational tempo. I like to do a straight FR swim with variable pacing to re-start daily swim sessions.
    • The next six weeks until our kids return to school, I will be busy managing their summer activities in addition to my own work, so my swimming focus will be to swim when possible, between 45 to 60 minutes. My daughter likes FMAC as some of her friends are there also, so I will need to navigate the YMCA camp kids, and other recreational swimmers - but the lifeguards know me and are pretty good about clearing a lane that I can use, so I keep the sessions basic and short.
    • Disneyworld was good on Sat (Magic Kingdom) and Sun (Epcot & Hollywood Studios), but Monday the crowd level at Magic Kingdom was 9 of 10 by 1pm, Fast Passes were up to 7-8pm, and the temp was 92! Needless to say we were leaving by then. Each day my daughter and friends were full of energy running in, and then some had to be carried out when leaving.
    • Actually, both my wife and I wished we could have been carried or at least ride on something after three days of walking around the Disneyworld Parks - my legs have never been so tired and sore...

    Updated June 20th, 2012 at 06:35 PM by fdtotten

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -06/21/12

    by , June 20th, 2012 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Two weeks out from Omaha.

    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    1 X 100 swim

    6 X 100 2:15
    Perfect technique swim-choice.

    6 X 50
    odd: blocks-25 sprint/25 easy
    even: 25 easy/25 build to race finish

    RACE PACE SET:
    3 X 100 Broken @ race pace 5:00
    Choice. Broken :10 @ the 50.

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  19. Wed June 20th 2012

    by , June 20th, 2012 at 11:41 AM (Ande's Swimming Blog)
    Wed June 20th 2012

    Didn't set alarm, went to bed late last night, over slept,
    dove in 40 minute late, but it's taper time so no worries

    Nats are 2 weeks & 2 days away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM
    was planning on driving to Omaha, but need to be home Monday morning so I booked a flight

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:40
    swam with Jim, Whitney, Mary, & Keith
    Beside Alex Mike, Tyler & Chris

    Warm Up (LCM)
    missed it

    Main Set (LCM)

    6 x 50 20 sec rest / regroup lane
    odds swim
    evens kick

    4 x 100 fr on 1:35 hold 800 pace
    went 1:13 - 15

    8 x 50 BR on 20 sec rest (about 1:15)
    odds swim strong went 43's & 4's
    evens kick

    4 x 100 fr on 1:35 held 12 & 13's

    600 easy

    100 easy

    Did a few press outs after practice

    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 20th, 2012 at 11:53 AM by ande

    Categories
    Swim Workouts
  20. Workout 06/20/12:

    by , June 20th, 2012 at 09:59 AM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/200 RIM drill

    4 x 200 FR Pull with buoy on Base (2:40)
    4 x 50 kick on :55
    1 x Noah's Ark (last 200 was loosen and out)

    (Solo/Rec/2000yds/30 min)
    -------------------------------

    I slept in a bit today and missed the Tri Train during my swim before work. Started off with other swimmers about pool options with the Rec closing July and August for pool building repairs. More and more I am seeing that these months will be more of a rest for me than anything - I can get into the outdoor pool in Hoosick Falls 8:30-9:30am, or hop in some lakes. It'll be good to not be so focused on swimming 5-7 times a week by dropping down to 2-3 times a week, especially after the couple of events in July are complete.

    Swim in today before work, and tomorrow I will dry since I am working the whole time the Rec is open. I'm planning on a double on Friday and hopefully a splash with the Master's group on Saturday, but we'll have to wait and see how the rest of the week plays out.
    Categories
    Swim Workouts