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Swim Workouts

  1. Thu Oct 4th, 2012

    by , October 4th, 2012 at 10:50 AM (Ande's Swimming Blog)
    Thu Oct 4th, 2012

    Plan to lift today

    Couldn't find my keys this morning & there was a wreck on IH 35, but I left early and got to practice at 6:35ish


    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    started with Tyler, Chris, Chris & Keith
    Warm up
    assigned 500
    did 150
    but I only did 150 warm up, my arms start hurting a little in warm up, & it goes away after 800 or 1000 yards

    Main Set

    assigned: 10 x 100 fr on 1:08
    did: most of the 100's, along with 2 or 3 turns in the middle to catch up but my arms hurt & I wasn't making the interval so I switched to lead the 1:15 lane with Jeff, Larry, Sharon, & Jason

    200 easy

    10 x 100 fr on 1:15

    200 easy

    10 x 100 on 1:14

    200 easy

    10 x 100 on 1:12

    1:00 break

    5 x 100 on 1:12


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 4th, 2012 at 03:43 PM by ande

    Categories
    Swim Workouts
  2. 10.04.12 - Thursday workout

    by , October 4th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny, Blakely and Keith. Blakely is one of the coaches for the kids swim team. Along with being an awesome swimmer, she was very helpful today with showing us some tips on turns. Really hope she becomes a regular.

    SCY

    700 Warm up

    100 IM - 1:30, 100 Free - 1:30
    100 IM - 1:25, 100 Free - 1:25
    100 IM - 1:20, 100 Free - 1:20
    75 IM - 1:15, 75 Free - 1:15
    75 IM - 1:10, 75 Free - 1:10
    75 IM - 1:05, 75 Free - 1:05
    75 IM - 1:00, 75 Free - 1:00
    50 Stroke - :55, 50 Free - :55
    50 Stroke - :50, 50 Free - :50
    50 Stroke - :45, 50 Free - :45
    50 Stroke - :40, 50 Free - :40
    25 Stroke - :35, 25 Free - :35
    25 Stroke - :30, 25 Free - :30
    25 Stroke - :25, 25 Free - :25
    25 Stroke - :20, 25 Free - :20
    25 Stroke - :15, 25 Free - :15
    100 Easy

    10 x 75 Kick - 1:30

    10 x 50 Pull - :50 (2 Easy/2 hard)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  3. Wed, Oct. 3, 2012 7:00-9:00pm

    by , October 4th, 2012 at 12:56 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free
    16 x 50 Kick w/ board @ 1:15 Odds Dolphin, Evens Breast


    5 x 200 IM @ 4:00 Desc. 1-5
    (went 2:35, 2:30, 2:26, 2:22, 2:20)
    Jared was behind me by a bit on the first 4, and on #5 he blew by me in the breaststroke leg...We ended up racing side by side the final 50, so he must've been under 2:15 on the last one. ...way to equally descend it buddy!


    16 x 25 Kick w/ fins @ :50 Odds Core Kick, Evens SDK no breathers


    Pull Set: (:30 rest between each)
    500 Free, 400 Free, 300 Free, 200 Free, 100 Free
    • set a pace on the 500(e.g. 1:10s/100), on the 400 your pace must be faster, on the 300 - faster than the 400, etc. till the 100 is a blast all out.
    • went 5:50 (1:10s)
    • 4:37 (1:09s)
    • 3:20 (1:07s)
    • 2:08 (1:04s)
    • 1:01
    16 x 50 Swim with fins @ 1:00 (did Free)
    Odds EZ, Evens FAST! I was dead and my fasts weren't very fast.

    4 x 25 Sprint @ 1:00, 1 each stroke IMO

    200 EZ and out

    ----------------
    5200 Yards
  4. Wednesday 10/3/12

    Wednesday 10/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel
    300 kick w/ board + fins

    12x50 @ 1:00 25 scull/25 DPS

    12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order)

    12x25 @ :30 IM order in sets of 3 D1-3

    100 EZ

    Total: 3100

    PM swim:

    Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
    Categories
    Swim Workouts
  5. Wed., Oct. 3

    by , October 3rd, 2012 at 05:04 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    futter kicks on bosu, 2 x 100
    captains chair leg raises, 2 x 20
    standing power wheel roll outs, 10 -- much tougher than those done on knees!
    power wheel pike ups, 2 x 10

    standing plate jump, 2 x 10
    -- used 5 lb plates, tried 10 and my elbow didn't like it
    DB box squat jumps, 2 x 10
    -- used 10 lb DBs on shoulders
    altitude drops, 10
    knee tuck jumps, 10

    fast leg extension, 70 x 23 x 10
    explosive leg press, 190 x 3 x 15
    glute isolator machine, 60 x 3 x 8 each leg
    rear delt fly, 85 x 3 x 15


    Swim/SCY/Solo: Recovery

    600 various
    12 x 25 shooters w/fins @ :40
    50 EZ
    10 x 50 fly drills @ :20 RI
    100 EZ

    Total: 1550


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

    Ouch! My quads are screaming from that gym session. Tried a few new explosive exercises today. Going to continue to emphasize this this season bc I definitely was getting off the blocks faster and more cleanly the majority of last season. Heading upstairs to put on compression tights now before I forget.

    Soft tissue massages and shoulder pain:
    http://www.swimmingscience.net/2012/....html?spref=tw
  6. Sarasota Y Sharks Masters 5:30 AM Workout -10/04/20122

    by , October 3rd, 2012 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:30
    6 X 25 sprint :40
    1 X 100 1:45
    8 X 25 sprint :45
    Choice

    9 X 100 pull
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4250Y
    Categories
    Swim Workouts
  7. Wed Oct 3rd, 2012

    by , October 3rd, 2012 at 12:01 PM (Ande's Swimming Blog)
    Wed Oct 3rd, 2012

    right knee hurt a bit in the beginning of practice then settled down

    Swam: Fri, Sat, Mon, & Tue but didn't blog
    Fri FAST 50 bk 26, 1 fr 55, 2 fr 1:59, 200k 2:19
    Sat 500 fr 5:27
    Mon: 4 fr 4:14
    Tue: doubled at noon did part of the 2nd work out, rested more before the fast 400 IM went 4:39 in the morning & 4:30 at the noon practice
    Sun did not swim
    Lifted Tue


    Whitney coached
    SCY UT Swim Center Main pool
    6:00 - 7:30 with Marcio, Chris, Mike, beside Kelly, Jim, & Joanna

    Warm up
    800 done 75 fr 25 no free

    Main Set

    10 x 25 fl on 25

    400 fr 85%

    8 x 50 fl/bk on 45

    400 fr 85%

    6 x 75 fl,bk,br

    400 fr 85%

    4 x 100 IM on 1:25

    400 fr 85%

    can't remember the next set

    assigned
    100k
    100sw
    200k
    200sw
    300k
    300sw
    did a bit then

    did a few 25's FL & SDK

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 3rd, 2012 at 12:14 PM by ande

    Categories
    Swim Workouts
  8. Tuesday 10/2/12

    Tuesday 10/2

    PM only SCY

    2x
    200 FR
    200 BK (50 swim/50 fast kick on back)

    3x100 @ 1:40 BK 3R/3F/3L/3F (3 right, 3 full strokes, 3 left, etc)
    4x150 @ 2:10 BK 50 kick/100 swim D1-4 on swim
    2x100 @ 1:40 BK 3R/3F/3L/3F
    3x150 @ 2:20 BK 100 kick/50 swim
    1x100 @ 1:140 BK 3R/3F/3L/3F
    2x150 @ 2:00 kick FAST w/ fins (1:28, 1:29)

    50 EZ

    Total: 2700
    Categories
    Swim Workouts
  9. 10.03.12 - Wednesday workout

    by , October 3rd, 2012 at 09:21 AM (Pete's swim blog)
    Swam /w Meredith, Dave, Dave, Roger and Ray. Felt better today.

    SCY

    600 Warm up

    5 x 200 - 2:50 Convert free to kick
    100 Easy
    Made 100 kick/100 free. 3:05 is about the best I'm going to do with a drag suit on. I'd have a shot at 2:50 without it.

    100 Breast - 2:00
    200 Back - 3:00
    300 Free - 4:00 (1st 25 of each 100 fly)
    400 Free - 5:00
    100 Easy
    After the 100, this was all touch and go. I think I missed the interval on the 300 but had about 5 seconds to spare on the 400.

    100 Free - 1:30, 75 Free - 1:30
    100 Free - 1:25, 75 Free - 1:25
    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, 75 Free - 1:05
    75 Free - 1:00, 50 Free - 1:00
    75 Free - 0:55, 50 Free - 0:55
    75 Free - 0:50, 50 Free - 0:50
    75 Free - 0:45, 50 Free - 0:45
    50 Free - 0:40, 25 Free - 0:40
    50 Free - 0:35, 25 Free - 0:35
    50 Free - 0:30, 25 Free - 0:30
    25 Easy

    12 x 50 IM Order - :50

    200 Cool down

    (5400 total)
    Categories
    Swim Workouts
  10. Tues, Oct. 2, 2012 7:00-8:15pm cut short...

    by , October 3rd, 2012 at 12:20 AM (Fast Food Makes for Fast Swimming!)
    The head coach wasn't there, but we had one of the assistants there to give the coach's workout. It's kind of like when a substitute teacher comes to school for the regular teacher...they attempt to get things done, but the students know just how to twist everything they say or do into a tangled mess.

    Warmup:

    400 Free
    200 IM Drill
    200 Kick w/ board

    Pre set: @ LIFO (last in, first out)
    100 IM Pull
    200 IM Swim
    300 IM Pull
    300 IM Swim
    200 IM Pull
    100 IM Swim
    It was wavy as hell in the pool during this.

    Speed Set:
    14 x 25 Best Stroke @ :35 Fast
    did all Fly, held roughly :16-17s.

    150 EZ

    Main Set:***

    4 x 400 IMs @ 6:20 done as:
    • 2 x 200 IMs w/ :10 rest after the first one
    • the 2nd 200 IM of each pair is faster than the 1st 200 IM
    • Each 400 is also a descended overall time
    I was 2:45/2:40, 2:40/2:35, 2:35/2:30 on the first 3 groups, then...

    We all got pulled from the pool. (right when I was going to go fast! ) Apparently the air quality was deteriorating so quickly that the kids were having trouble breathing. The guards had one girl out at the end of the pool who already has asthma problems, and tending to her.
    Not sure what it was, but possibly a chlorine problem, or something else??
    Well, on top of that, while we were in the showers not more than 3-4 minutes after getting out of the pool, the fire alarm went off!! Sonuva!! Had to get dressed really quick and out. The guards said they weren't sure why the alarm went off, but someone in the high school probably pulled one of the many alarms on the wall to be funny.

    At least everyone's okay.

    ----------------------
    3700 Yards completed...


    Oh yeah, I signed up for the BAMFest meet on Bainbridge Island just west of Seattle this coming Saturday. Get to ride the ferry across Puget Sound. That's always a thrill for me since I don't get to go on one very often.
    I'm going to be swimming my "sprint version" of a swim meet.
    50, 100, 200, 500 Free, and 50 Back.
  11. Workout 10/02/12: evening

    by , October 2nd, 2012 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    I was still not feeling altogether enthusiastic about swimming tonight, but I was encouraged when I saw Matt and GregJS's cars in the parking lot of the Rec Center. While waiting for the age-groupers to hop out I suggested that IM set I didn't get to do yesterday, and they both were crazy enough to try it with me as the main set.

    w/u: 200 FR/200 Bk/200 IM drill

    5 x 200 done as 50 Stroke Hard + 150 DPS free, IM order rounds 1-4, then 200 IM for time on the last one. - I did ...
    - Fly (50 yds) plus Free on 3:00
    - Back (75 yds) plus Free on 3:00
    - Breast (50 yds - got smoked) plus Free on 3:10
    - Free (50 yds) plus, well, it's all free on 3:10
    - FAST 200 IM: went 2:31
    (I came in around 2:40-5 for the first four)

    4 x 50 FR Active Recovery (:45, :50, :55, :60)
    4 x 100 Kick on 2:15 (IM order)
    1 x 50 loosen those arms up for ...

    4 x 50 on 1:00
    - Hypoxic work down (breathe 4/5/6/7), FAST back to the start
    - I used the snorkel on 2-4

    10 Deep Water bobs into
    4 x 25 on :35
    - odds = 12.5 Race pace, 12.5 cruise
    - evens = 12.5 cruise, 12.5 Race pace
    (I did Bk odds and Fr evens)

    100 loosen with snorkel and out
    (Masters/Rec/2650yds/ 60 min)
    ------------------------------
    I forgot how much fun that little IM/stoke set was! It has a good blend of "get the heart pounding" on the stroke, then "settle down" into a techniquey DPS free interlude before some rest. Both Matt and Greg are excellent "evil strokers" (I like that, Fort), so I knew that I would be staring at toes but it pushed me to really work it. I then set to building each 50 of the IM and was happy with that time.

    Matt picked the kick set, and it had enough rest that I made it despite my abysmal breaststroke kick. We then went into some speed work to finish out the night and ended up tacking on some extra rest so as not to swim these too fatigued.

    So it was just us three tonight, and both these guys really pushed me to dig deeper. Greg did a fantastic job getting through these hard sets, and we all left a tad winded! I'm planning on staying dry tomorrow, but will likely hit the gym for some weights. Greg and I are looking at perhaps a lake swim on Thursday, then I'll get in on Friday before leaving on a Men's Retreat with my son for the long weekend. Maybe I can swim in the lake over there on Saturday afternoon
    Categories
    Swim Workouts
  12. Friday September 28th - AM Swim

    At home with Susan

    Warm-up (1000)
    200 swim
    3 X 100 free @ 2:00 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (800 set / 1800)
    8 x 25 underwater SDK with fins @ :45
    4 x 100 flutter with fins @ 1:25
    4 x 50 dolphin with fins @ :45

    Set II (1200 set / 3000)
    4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30
    4 x 75 descend @ 1:10, 1:05, 1:00, :55
    4 x 50 recovery @ :50, :55, 1:00, 1:05

    1 x 200 pull free
    1 x 100 pull back

    ** 3000 **

    Oops, I thought I posted this last week
    Categories
    Swim Workouts
  13. Ultra Day, Tues., Oct. 2

    by , October 2nd, 2012 at 06:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace @ 1:00
    100 EZ

    4 x VK, :20 AFAP (50+ kicks) + :40 EZ
    100 EZ

    Main Sets:

    30 x 25 burst dolphin kick w/fins + cruise @ :30
    -- did an EZ 25 on rep #16

    300 EZ

    20 x 25 burst + cruise w/fins @ :30
    -- 10 breast, 10 flutter kick w/board

    200 EZ

    10 x 25 pull w/parachute
    3 x free/back/breast + 1 shooter
    -- first time I'd ever done backstroke with a chute. Kinda liked it.

    100 EZ

    Total: 3250


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

    Decided to do some ultra sets in lieu of an LP workout. I may carry on with this substitution for a few months. No idea if it's a true substitute, but I hate lactate sets enough to give it a try. And the ultras definitely pack an aerobic punch; my heart rate was quite elevated most of the sets.

    Yoga + RC tonight for awhile.

    Still mulling over what to swim in the Sprint Classic in a few weeks. https://www.clubassistant.com/club/m...1463&smid=4129. I had wanted to do 100 back and 100 IM, but that's a no go with the order of events. I want to get a 100 evil in this year, but don't really want to swim it the same meet as Teen Fort. Though maybe if she whoops me (which she would) that will be a good thing.

    Hand grip strength correlated with 100 free performance in women:
    http://centerofoptimalrestoration.co...r-performance/

    Updated October 2nd, 2012 at 06:16 PM by The Fortress

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -10/03/20122

    by , October 2nd, 2012 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30

    10 X 50 free 1:00
    odd: fast
    even: easy

    4 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    2 X {3 X 250 pull 3:45
    Descend each round 1-3

    12 X 50 1:00
    Three of each stroke, descend 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  15. Workout 10/02/12: morning

    by , October 2nd, 2012 at 12:11 PM (Maple Syrup with a Side of Chlorine)
    Today was a prime example of wanting to just get out of the pool before warmups were complete ...

    w/u: 200 Fr/200 Bk/200 IM drill
    10 x 50 on :45 (5th one back, rest free)
    5 x 100 kick on 2:00
    200 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------

    Tuesday mornings are well know for being crowded, so I didn't bring my bag of toys with me. Ended up splitting a lane the whole time I was there. Felt horrible in the water, but muddled through with a focus on DPS.

    Plan to get back tonight for Masters practice and swim, with more gusto than I have now.
    Categories
    Swim Workouts
  16. 10.02.12 - Tuesday workout

    by , October 2nd, 2012 at 10:12 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. I get to the pool and there is a noodle left in my lane from yesterday. I start thinking how much a well placed noodle could get tangled up in Dave's freestyle. So, I swam to it, set it out blocking Dave's lane and put some distance between myself and the "scene of the crime". Have to say it was more effective than I thought it would be. It was equally effective a few laps later when it mysteriously reappeared in my lane and I ran over it swimming backstroke. Ray's lane had a kick board left in it. For some reason, Dave and I suddenly became suspects. I had to politely explain that if he didn't hit the kick board, we didn't put it there.

    SCY

    650 Warm up

    3 x 500 - 7:30
    #1 Easy (6:30)
    #2 Hard (6:05)
    #3 Pull (5:48)
    100 Easy
    Nothing terribly impressive today. Shoulders started to feel sore after the pull.

    300 - 4:30 50 Fly/50 BK/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Br/50 Fr/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Fly/50 Bk/100 Kick/50 Br/50 Fr
    100 Easy

    10 x 50 kick w/ fins - 1:00
    * Down sdk (5 on back, 5 on front)
    * Back easy kick
    Did ok /w these. Came up at the flags on a couple back sdks. Made the ones on my front. 1:00 is stretching the breathing recovery for me a bit.

    16 x 25 - :30
    * Down stroke IM Order
    * Back 1 breath

    4 x 75 - 1:15 Sliding IM

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  17. Mon, Oct. 1, 2012 7:00-9:00pm

    by , October 2nd, 2012 at 01:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 (25 Breaststroke/25 Sprint Free) - weird
    10 x 100 Kick w/ fins (25 Core Kick/25 Right Side/25 Core Kick/25 Left Side) @ 2:15



    3 x 300 Free Pull @ 5:30 Desc.
    • #1 Breathe every 5, did 3:45
    • #2 Breathe every 3, did 3:25
    • #3 Breathe left side down, right side back, did 3:15
    • don't like left side only breathing, throws off my timing and power
    Main Set (5 Rounds):
    • 200 Free @ 3:30 (EZ, EZ, Desc. #3-5)
    • 2 x 50 Free Sprint @ 1:00
    • my last 3 200s were 2:16, 2:11, 2:06, with my 50s being pretty much :29/:27s
    200 EZ

    12 x 50 Kick w/ board @ 1:20 Desc. in sets of 3

    At this point we were getting to the approx. 15 minutes to go in workout, and we usually do things like fast 25s, or fast 50s at this point. John then says (pointing at our lane):

    Get rid of your kickboards...
    4 x 100 Free @ 1:10, right into
    4 x 100 Free @ 1:05,
    Leave on the :60 (which is about :10 seconds away)
    Not even enough time to about it, just get the goggles on and tell Jared to go first.
    I made the first 4 with about 4 seconds rest, then missed #5 (1:07), but swam a 50 of #6, rejoined Jared @ #7 (which he missed #6). I made #7 (1:03), but missed #8 horribly(1:10). Basically it was an 800 @ 9:00 interval at the end of practice!! WTF?! I suppose Kirk could've made it

    300 EZ and out

    ---------------------
    5600 Yards
  18. Workout 10/01/12:

    by , October 1st, 2012 at 05:13 PM (Maple Syrup with a Side of Chlorine)
    Played basketball last night with my son as planned. Not a large turnout with nine guys, so we played 4 x 4 with my team having a sub every five points. We played three games to 21 over 90 minutes, and then I had to leave to get home. Still need to get basketball shoes ...

    Got in today at lunch for the following swim:

    w/u: 200 Fr/200 Bk/200 IM drill

    3 x 500's done as a 400 Fr with snorkel + 100 back active recovery, all on 7 minutes
    - Rd 1: 1 x 400 (5:10)
    - Rd 2: 2 x 200, :10 SR (2:31, :30)
    - Rd 3: 4 x 100, :10 SR (1:10, :14, :13, :12)
    (started to get crowded here) ...

    4 x 100 Kick Quarter's Strong on 2:00
    2 x 200 DPS Pull with buoy (one free, one back)
    (keep avoiding traffic, keep avoiding traffic)
    1 x 200 with snorkel loosen and out
    (Solo/Rec/3100 yds/60 min)
    --------------------------

    Not as sore from basketball. Used my running sneaks instead of my cross-trainers, which seemed to help. I'm still in organization mode at the house, and fired up my old pc with Windows 98 to aid in logging numbers so I can shred the papers I don't need to keep. Why do I mention this? Not sure ... Thought That Guy might get a kick out of it Anyways, I was sucked into watching The Promise on Hulu - really interesting series. Missed the last half of the fourth and final episode to go to bball, so I need to finish watching that. This is why I try not to watch the boob-tube: too distracting.

    Slept in again today. The swim was good. I had intended to get into the water 30 minutes early but went for a walk with my wife so just swam for an hour. I forget where I saw that main set - could've been an old pwb workout or maybe from the marathon swimmers forum. I forget. Goal is to descend add-up time 6-8 seconds as you go through, which I accomplished (5:10, 5:01, 4:49), and kept the snorkel in check for the most part.

    I was going to go into a nice 200 stroke set I found from my blog in October of last year, but there were too many people in the lane. I just went to near-IG mode with some kicking and technique work. Did some nice conversing with lane-mates as well

    Off to the shredder!
    Categories
    Swim Workouts
  19. Friday 9/28/12

    Friday 9/28

    "Sprint King"

    PM only SCY

    3x
    400 @ 5:20 swim 4/6/2 turns
    6x50 @ 1:00 #1,6 FR, #2-5 IM order (RD1: kick, RD2: drill/build, RD3: Fast/EZ)
    3x100 @ 1:15, 1:10, 1:20 (IM) by round, D1-3

    100 EZ

    Sprint King:
    4x
    50 @ 5:00 FAST IM order by round (200 EZ after each 50)
    1x
    100 @ 5:00 IM (200 EZ after the 100)

    500 kick w/ board + fins 100 FL/100 FR
    100EZ

    Total:5000

    Results:
    FL 26.8
    BK 32.0
    BR 29.6
    FR 24.9
    IM 1:02.5

    The college team does this every year and I participate, although being one of the coaches this year, I couldn't swim it with them, so I swam int he preceding hour.
    Categories
    Swim Workouts
  20. Wednesday 9/26/12

    Wednesday 9/26

    PM only SCY

    600 swim 4/6/2 turns
    400 pull w/ buoy
    300 drill/DPS by 50

    8x25 @ :30 FAST kick w/ board FR (AVG: 20.2)
    6x50 @ 1:00 drill
    8x50 @ 1:00 FAST kick w/ board FR (AVG: 41.1)
    6x50 @ 1:00 drill
    8x100 @ 2:00 FAST kick w/ board FR (AVG: 1:21.9)

    100 EZ

    6x100 @ 1:15 D1-3, 4-6 hold RED pace
    6x50 @ 1:00 active recovery

    Total: 4300

    It has been a super busy week and I barely had enough time to get in a few workouts, let alone record them here.
    Categories
    Swim Workouts