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Swim Workouts

  1. Wednesday June 13th - AM swim

    At home with Susan.

    Warm-up (1300)
    100 easy
    2 x
    * 2 x 50 @ 1:00 drill
    * 1 x 200 @ 3:20, 3:00
    * 2 x 50 @ 1:00 drill
    * 2 x 100 @ 1:40, 1:30

    Set I (1000 set / 2300 total)
    3 x 100 @ 1:30 dolphin kick w/mono fin on back
    4 x 50 @ 1:10 kick with board, 25 easy + 25 AFAP
    4 x 50 @ 1:30 w/fins 25 underwater SDK + 25 easy dolphin on back
    3 x 100 @ 1:30 dolphin kick w/mono fin on back

    Set II (1400 set / 3700 total)
    12 x 100 free
    - 2 @ 1:45
    - 2 @ 1:40
    - 2 @ 1:35
    - 2 @ 1:30
    - 2 @ 1:25
    - 2 @ 1:20
    - went 1:14 - 1:16 on all

    4 x 50: active recovery on :45, :50, :55, 1:00

    Wrap-up (300 / 4000)
    4 x 50 @ 1:30 hypoxic, made them all without any breaths
    100 easy

    ** 4000 yards **

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

    I was surprised and pleased to make it through the mono fin kicking without cramping today, and also surprised but not as pleased to find that I had rubbed the skin off in several places on both feet. Oh well, I would rather have calluses (eventually) than incessant foot cramps. I planned to swim the main set, but my legs were wiped out after the kicking and yesterday's squats so I pulled it with just a buoy.
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    Swim Workouts
  2. 06.13.12 - Wednesday workout #11

    by , June 13th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave and Dave.

    SCY

    400 Warm up

    16 x 100 - 1:15 (Option skip #5 and #10)
    50 Sprint
    100 Easy
    We usually do 6 x 50 on :45 to get up to speed for stuff like this. Didn't do that today and I had trouble getting going. I ended up skipping #6 and then held 1:12 to 1:13 for the rest of the set. The final 50 was faster than normal but nowhere near a sprint.

    20 x 25 Kick - :30

    4 Times through
    * 5 x 50 - 1:00
    * 1, 3, 5 Hard stroke (Fly, Bk, Br)
    * 2, 4 Easy free
    100 Easy
    Pretty tired through this whole set. The hard breaststroke followed by hard fly kind of wore me out.

    200 Timed IM Kick - 3:20 (I think this is a personal best)

    200 cool down

    (4150 Total)
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    Swim Workouts
  3. Tuesday, June 12, 2012 5:00pm

    by , June 12th, 2012 at 09:39 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    200 Kick w/ board
    300 Free Pull
    200 IM Drill

    Main Set: (borrowed this from T.G.'s blog a week or so ago)

    Go "fast"
    1 x 100 IM @ 1:30 (1:15)
    1 x 200 IM @ 3:00 (2:35)
    1 x 300 IM @ 4:30 (3:51)
    1 x 400 IM @ 6:00 (5:05) ouuchyyyy This one was tough

    100 EZ

    16 x 25 Kick w/ board @ :30 (basically I did a 400 straight kick)

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

    2500 Yards

    The IM set took it out of me, and I was unable to add any more on at the end.
  4. Tuesday, June 12

    by , June 12th, 2012 at 04:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ 1:20

    Main Sets:

    5 x broad jump off side + squat jump off bottom
    50 EZ

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 speed play drills, 4 dolphin
    1 x 50 easy kick @ 1:00
    5 x 50 smooth free w/fins & paddles @ 1:00

    10 x 25 burst + cruise, no fins @ 1:00
    -- all dolphin kick on back, 15 SDKs to 15 m mark
    1 x 50 easy kick @ 1:00
    5 x 50 fly drills @ 1:00

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 dophin kick on belly, 4 fast hands drills
    1 x 50 easy kick @ 1:00
    5 x 50 backstroke w/turtles @ 1:00

    10 x 25 w/parachute @ 1:00
    -- 6 breast pull, 4 shooters on back w/fins (16 kicks to the wall)
    100 EZ

    Total: 3350


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

    I had contemplated doing workout #1 from the HIT forum, [ame="http://forums.usms.org/showthread.php?t=20835"]U.S. Masters Swimming Discussion Forums[/ame], but I knew during warm up this wasn't going to happen. Or at least it wouldn't happen well. My arms were tired from just swimming long course and my quads were tired from yesterday's 400 meters of fast kicking. So I settled for shorter, explosive sets. I have no problem dedicating a day to training for the first 15 m of my races.

    Right after swimming, I went to PRP. This was the worst, most excruciatingly painful session that I can recall. I can't move my arm right now without pain. Short term pain long term gain. At least that's what I'm telling myself. Hope it doesn't kill my sleep tonight.
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    Swim Workouts
  5. Tue June 12th 2012

    by , June 12th, 2012 at 04:17 PM (Ande's Swimming Blog)
    Tue June 12th 2012

    Nats are 3 weeks & 3 days away
    Entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05ish
    swam with Jim, Larry, & Paul
    Beside Tyler, James, Chris, & UT swimmer Alex Hooper


    Warm Up (LCM)
    went around 700

    Main Set (LCM)

    2 x 100 fr on 1:25 aerobic

    2 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    4 x 100 fr on 1:25 aerobic

    4 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    6 x 100 fr on 1:25 aerobic

    6 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    8 x 100 fr on 1:25 aerobic

    8 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    then I got out and missed the last 15 minutes

    ~ ~ ~ ~ ~

    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
  6. Tuesday 6/12/12

    Tuesday 6/12

    AM only LCM

    400 swim

    200 drill/DPS by 50

    4x100 @ 1:30 cruise

    Total: 1000

    Comments: Ankle hurt a lot from yesterday's practice (the most I have done since the injury). Unsure whether I will continue to train with the goal of competing this summer, or just rest my foot (I think it is going to need a good 4-6 weeks to be 100%) and keep a decent aerobic base.
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    Swim Workouts
  7. Monday 6/11/12

    Monday 6/11

    AM only LCM

    5x300 @ ~ :10 rest swim/pull/drill/pull/swim by 300

    16x100
    odd @ 2:00 kick/drill
    even @ 1:40 DPS/build

    3x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/13/12

    by , June 12th, 2012 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    1 X 100 2:00 1:45
    Three rounds. Round 1 intervals left, 2&3 right.

    SCY
    8 X 50 kick 1:10
    1 X 100 swim -

    1 X 50 1:00
    1 X 100 2:00
    1 X 150 3:00
    1 X 200 4:00
    Four rounds, all choice.
    Round 1: 50 is fast
    Round 2: 100 is fast
    Round 3: 150 is fast
    Round 4: 200 is fast

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
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    Swim Workouts
  9. 06.12.12 - Tuesday workout #10

    by , June 12th, 2012 at 08:41 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool heater is back on full blast . Didn't check the temp but it was much warmer than yesterday. Not great for the workout we did today.

    SCY

    400 Warm up

    3 x 100 - 1:25 (Optional stroke - I skipped the option)
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (2nd 100 optional - I did it!)
    1 x 100 - 1:10 (made it!)
    50 Easy

    3 x 100 - 1:20 (Optional stroke - I skipped the option)
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:15
    2 x 100 - 1:10 (2nd 100 optional - Skipped second 100)
    1 x 100 - 1:05 (made it!)
    50 Easy

    3 x 100 Fly - 1:40 (made 1:35's)
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35 (Optional IM - just did free)
    2 x 100 Fly - 1:30 (1:25, 1:33 - burned out on second one)
    1 x 100 Free - 1:25

    200 Cool down

    (4300 Total)
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    Swim Workouts
  10. Workout 06/11/12: noon

    by , June 11th, 2012 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    100 FR/100 BK/100 drill (Fly and BR)

    go two times through:
    500 Free on 6:30
    4 x 50 IMO on :50
    4 x 50 Quarter's Strong FR on :50

    200 loosen and out
    (Solo/Rec/2300yds/35 min)
    --------------------------

    I was able to sneak out of work early today and get in for a swim before lunch. GregJS was there so I got to say hello - haven't seen him in weeks. I'm going to take up his offer to kayak for me at a resoviour between our towns next week (if the weather holds) - thanks again, Greg.

    I had wanted to do this set three times, but the clock did not allow for that. My aim was to mix a strong distance swim with some peppier 50's (kinda like the middle of a longer race when you want to pass someone). I actually descended the 500's, going 6:13 first then I really put effort into the second one, going 6:02. After that, I puttered around the house, moving some of the summer furniture outside and mowing the grass.

    It has been a crazy week with working extra to get time off for my daughter's graduation this Friday. I plan to keep doubling up one or two days a week for the next two weeks heading into Kingdoms swim. I dropped weight lifting last week (even though I haven't really blogged about that aspect in a while). Might try to play one more game of basketball, but since that has moved outside and my chances of getting hurt will increase, I will likely drop that until they head back inside.

    As promised, here is a pic of my daughter and her friends. Emma is wearing the green dress - don't know where she gets all that craziness from ...
    Click image for larger version. 

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    Bible study tonight with the men's group, then my last long day tomorrow of work. Planning on a swim in the Berkshires on Wednesday night after a meeting at the corporate office - if the weather holds out this week ....
    Oh, I also updated my Charles River race report with my official time and a link to a picture album I have on facebook if you want to check it out.

    Updated June 11th, 2012 at 11:12 PM by rxleakem

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    Swim Workouts
  11. Monday, June 11, 2012 5:00am & 5:00pm

    by , June 11th, 2012 at 09:48 PM (Fast Food Makes for Fast Swimming!)
    The morning workout wasn't much, just a semi cool-down swim from the meet on Saturday. I hit it harder in the afternoon.

    A.M. Swim

    5 x 100 Free @ 1:30 (1:15s)
    5 x 100 Free Pull @ 1:30 (1:15s)
    10 x 50 Kick w/ board @ 1:00 made 'em

    1/2 hour of talking with the teammates and watching them swim.
    ------------------------
    1500 Yards

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

    P.M. Swim

    2 Rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Main Set:
    10 x 150 Free - cruise the first 5, then descend and make it
    • @ 3:00 (went 1:45)
    • @ 2:50 (1:45)
    • @ 2:40 (1:45)
    • @ 2:30 (1:45)
    • @ 2:20 (1:44)
    • @ 2:10 (1:42)
    • @ 2:00 (1:42)
    • @ 1:50 (1:39)
    • @ 1:40 (1:37)
    • @ 1:30 (1:34)
    I knew I wouldn't (probably) be able to make the final 150 on interval, but I set that interval as a 100% "Go for it" swim at the end. I had fun with this set. Oh yeah, had my drag suit on like always.

    100 EZ float

    8 x 50 Free (moderate/EZ by 25s)
    2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00

    --------------------------
    3000 Yards


    4500 Yards for the day

    I still have to try to keep myself in shape for my 1500 that I (for some reason) signed up for a month from now in a USAS meet. I should be fine.
  12. Monday, June 11 2012

    by , June 11th, 2012 at 04:53 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center

    Air temp of 88, LCM pool at 84, 85% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    *Set 1*
    1x1000 FR DPS

    *Set 2*
    20x50 FR on :50
    • did 1-8 @39, 9-14 @38, 15-20 @37

    *Set 3*
    1x1000 FR with paddles

    EZ 200 FR

    Comments
    Today was the first day of a one week swim camp at FGCU so the LCM pool is only available from 11a-2pm this week. For whatever reason, the water temp was way too warm at 84, and in addition, I simply had no energy and strength to make any real effort today. Had enough after 3000 LCM, and got out - no point to struggle further.
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    Swim Workouts
  13. Monday, June 11

    by , June 11th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Sunday:

    45 minutes of RC exercises and stretching


    Monday: Swim/LCM w/Susan @ Rockville

    Warm up:

    500 various
    8 x 50 w/fins
    -- 20 UW + 30 drill

    Main Sets:

    16 x 50 w/fins @ mega rest interval
    odds = backstroke @ 100 pace
    evens = EZ free or DAB

    16 x 50 no fins @ mega rest interval
    odds = backstroke kick @ 100 pace, 16-17 SDKs off the wall
    evens = EZ DAB

    50 EZ

    4 x 50 w/parachute
    -- 2 breast, 2 free

    50 EZ

    Total: 2800 m

    30 minutes of RC and scapular stretching


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

    I felt like I got a real quality workout in with Susan at Rockville today. Because school is out in MD (not here yet), there were no backstroke flags at one end and there were fewer lanes. We managed fine, but opted not to do a 100 AFAP back. But I think the 50s were good training for that event. My quads were burning on the finless kick set. Hoping to do another 45 minutes of RC and stretching later today. Tomorrow is PRP after a swim.

    I am really glad to be getting some LCM training in. Last year, my 2 week vaca in June + no LCM did not bode well.

    My kids are very excited that their cousin (19) made the Olympic team in kayaking! There is only one slot and she won it in a tie breaker. Nice article in the Post.

    Updated June 12th, 2012 at 04:25 PM by The Fortress

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

    by , June 11th, 2012 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The Sharks swam great at Bumpy Jones Meet last weekend! Just over three weeks to Omaha.

    LCM
    WARM UP:
    2 X 100 2:00 1:45
    2 X 200 3:30 3:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    4 X {3 X 50 1:15
    All choice.
    Within each round, #1 and #2 swims are moderate, #3 @ 100%.
    Blocks optional on #3 swim only.

    5 X 200 pull 3:20
    Descend 1-3. Hold #3 pace on #4 and #5.

    WARM DOWN: 4 X 50 easy 1:00

    4100M
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    Swim Workouts
  15. Workout 06/11/12: morning

    by , June 11th, 2012 at 01:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 B K/200 RIM drill

    10 x 50 kick on ~ 1:00

    4 x 200 FR Pull with buoy on :15 sr
    1 x 200 IM-ish

    4 x 75 FR on 1:00

    50 EZ
    100 IM for time (1:13.47 - ouch)
    50 EZ 100 loosen and out
    (Solo/Rec/2600yds/50 min)
    --------------------------

    The Tri-train did not pull into station this morning, so I just departed for the journey on my own. I plan to swim again at lunch. The weekend was almost a blur - worked, went to the drive-in's Friday night, Emma's Senior Ball after work on Saturday (I'll put up a picture when I get to the computer tonight), and yesterday I put motorcycle riding on hold to work around the house.

    Of note, there have been three motorcycle fatalities in the past week in my neck of the woods. I do my best not to be an idiot when riding, and these serve as a reminder that I need to always be processing what is happening around me while riding. I think the higher number is due to Americaide wrapping up last week and lots of folks (like, 2,000+ bikers) heading east to Laconia, NH, for the rally there during the next 10 days or so.

    REMEMBER TO LOOK TWICE FOR BIKES, no matter what you're driving.

    Updated June 11th, 2012 at 05:18 PM by rxleakem

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    Swim Workouts
  16. 06.11.12 - Monday workout

    by , June 11th, 2012 at 09:16 AM (Pete's swim blog)
    Led lane w/ Ray and Katie in between Dave and Dave (right side) and Dave and Kieth (left side). Consolidated workouts/lanes to accommodate a larger than usual crowd today. Felt pretty cruddy from sinus congestion that won't go away. It was mostly a problem w/ backstroke but I was struggling to get oxygen all through the workout.

    SCY

    400 Warm up

    4 x 125 - 1:45
    Break

    5 x 300 - 4:30 25 of each 100 stroke
    200 Easy
    5 x 200 - 3:00 Odds IM, evens free
    200 Easy
    5 x 100 - 1:30 (did 1:07s-1:08s, last one raced Dave for a 1:05)
    10 x 50 - :50 Descend

    200 Cool down

    (5000 Total)
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  17. Sunday June 10th - Swim

    At home with Susan.

    Warm-up (1600)
    200 swim
    3 x
    * 2 x 50 @ 1:15 kick
    * 2 x 50 @ 1:00 drill
    * 2 x 50 @ :50 swim DPS (count)
    3 x 100 1:40 free descend from 1:16 - 1:11
    4 x 50: active recovery on :45, :50, :55, 1:00

    Set I - Swim (1000 set / 2600 total)
    2 x 100 @ 1:40, 1st long, 2nd fast (went free, fast was 1:08)
    4 x 75 @ 1:15, odds long, evens fast (went free, fast were :52 & :53)
    6 x 50 @ 1:00, odds long, evens fast (went free, "fast" were not so much - :33, :32, :32)
    8 x 25 @ :40, odds long, evens fast (went IMO)

    Set II (600 set / 3200 total)
    2 x 100 @ 1:30 dolphin kick w/mono fin on back
    8 x 25 @ :40 kick with board, odds easy, evens AFAP
    8 x 25 @ :45 underwater SDK w/fins

    Wrap-up (200 / 3400)
    200 easy

    ** 3400 yards **

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

    I had planned to do more mono fin kicking today, but I got MAJOR foot cramps on the third 100 and punted that idea. I think it they are definitely induced by the lack of foot mobility when wearing the fin, as I noticed that I unconsciously flex my feet as I feel that a cramp is coming - and I do it all the time. The foot pocket in this fin fits my foot perfectly so I can't even wiggle my toes, and the rigid fiberglass blade extends under part of my foot so my feet really can't move much at all.

    Updated June 10th, 2012 at 11:27 PM by eric.carlson

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    Swim Workouts
  18. Thursday June 7th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    300 swim before practice began
    3 x
    * 100 free @ 1:45
    * 4 x 50 @ 1:15 IM order

    16 x 25 @ :40 flutter kick with board, every 4th AFAP

    12 x 50 @ 1:00, 25 cruise + aggressive turn & kick as far as possible underwater + only two breaths to the wall

    12 x 25 @ :45 1-4 breath every 7, 5-8 breath every 9, 9-12 breath every 11

    300 easy

    ** 2800 yards **

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

    Oops, I guess I forgot to I post this the other day.
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    Swim Workouts
  19. Saturday, June 9, 2012 Spokane LCM Meet Results

    by , June 9th, 2012 at 10:25 PM (Fast Food Makes for Fast Swimming!)
    This was most definitely the smallest and coldest masters meet I've been to yet. We got confirmation earlier in the week that the meet would go on with the small numbers (it was cancelled last year).

    We had 27 entries to start, and 5 deck entries bringing us up to 32 for the meet. It seemed like the numbers were actually smaller than that, as they were combining heats together anyway from missing people. On top of that the temperature was in the very very low 50s, and it was windy, and it was a pretty significant rainfall as well. All these things don't usually add up to a good swim meet, but we sure did pretty good.

    I met up with That Guy for a little carpooling fun for a majority of both of our trips. I figured since we'd both be covering 2/3 of our trips on the same freeway, why not? When I called him to see where he was, he ended up being about 2 miles behind me on the road (in comparison to the pool that's almost the same spot as in the 800 Free event) We had a good time for the day. Got in a little pool measuring exercise before the meet, since this was the first time a masters meet has been held at this particular pool. The numbers on the tape measure were in our favor, so we let the meet go on (for Top Ten/record purposes).

    I'd say that 75% of the folks just stayed in the pool's warmup lanes for the duration of the meet, with the exception of getting behind the blocks for the races. With such a small meet, the starter would just read off the following heat's lane assignments on a first name basis and everyone meandered their way over to the lanes, hopped up and away we went. It was good fun.

    The results...everything was hand timed, no electronic timing. All worked out good, just no splits to report.


    100 Back - 1:14.59 - New LMSC Record
    I was happy with this one. It's a masters best time as well.

    200 Fly - 3:30.40 - yes that is correct, no typo.
    The referee asked if they could combine me into the 200 Breaststroke heat since I was the only 200 Flyer in the meet. Normally I would've had the 200 Breast heat as rest. I didn't care. I knew it would put me up immediately after the backstroke...the ref said I could have time (like a UFC fighter who took a low blow), but I said I was fine. Let's do this.
    Ended up doing a 100 Fly in 1:09ish or so (that's how it felt), then took a master's minute, did another 50, then waited for the top breaststroker to pass me at the 150 point. I let him go past the 15 Meter mark on the final length, and then I pushed off in an attempt to beat him. It was close, but outstroked him at the end. Phew!!
    At least I put up a decent time already last weekend.

    50 Back - 34.00 - New LMSC Record, and masters best time!
    Some Guy, I think his first name was That, kicked my butt hardcore in this race, but I didn't see anything except clouds for the whole race.

    50 Free - 27.11 - New LMSC Record, and masters best time!
    I actually did think about shortening up my stroke and spinning my wheels for this. My kick was intense as well. And I extended the SDK portion of the race as well. Win win win all around! This time was fast enough for the previous record in my previous age group as well. Isn't it amazing how you get the time after you're no longer eligble for a certain record?

    100 Free - 59.50 - New LMSC Record, and I BROKE A MINUTE LCM!!!
    This wasn't too long after the 50 Free, so I knew I had my sprinting mojo going good, just depended on the distance guy in me to keep me strong for the duration of the race. It actually felt really good, and I felt that I could've gone even faster. I'm sure the full beard could've come off for another 3 seconds at least!

    As for 4 of those races (the short ones), this will probably be the last time I swim them LCM until I'm 40 years old, unless I all of a sudden have a sprinting breakthru happen!


    Relay Fun:

    Just for fun, That Guy and I paired up for a couple exhibition relays with the other 1 or 2 relay teams in the last two races.
    The first was a 200 Medley Relay. That Guy was volunteered BY ME, to do the first half since it had backstroke in it. I then did the Fly/Free portion of the relay.
    Then, the following heat was the 200 Free Relay. I went first, and did a 100 Free semi-easy as my meet cooldown. That Guy...strangely enough, did his 100 of the relay as Fly. Crazy That Guy, but I'll give him for the effort.
  20. Friday June 9th

    At home with Susan.

    Warm-up (1200)
    200 swim
    4 x 50 @ 1:15 IM order
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:40 gentle descend

    Set I (700 set / 1900 total)
    3 x 50 @ :50 dolphin kick with mono fin on stomach
    8 x 25 @ :40 flutter kick with board, odds easy, evens AFAP
    8 x 25 @ :45 underwater SDK w/fins
    3 x 50 @ :50 dolphin kick with mono fin on back

    Set II (1000 set / 2900 total)
    1 x 500 pull with buoy and paddles, strong pace, went 6:14
    5 x 100 @ 1:30, swim descend

    Wrap-up (300 / 3100)
    2 x 50 @ 1:30 hypoxic (managed no breaths on either)
    100 easy

    ** 3100 **

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

    Kicking with the mono fin is getting a bit easier, although I sometimes really move through the water and sometimes feel like a complete lummox and wonder what the hell I am doing. My feet still cramp quickly when using it, I wonder if it is because they can't flex or stretch because of the rigidity of the blade? In any case, I tried doing some "regular" kicking between short sets of MF kicking today and didn't cramp. I will continue this as I increase the distance kicked.

    The second set was meant to be 20 x 100 on intervals descending from 1:30 to 1:20 (which is only possible on a good day), but neither of us was feeling great in the water and Susan is doing an open water race this weekend so that set got filed away for the future.
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    Swim Workouts