View RSS Feed

Swim Workouts

  1. Week 18 - Friday

    by , February 8th, 2013 at 10:14 AM (After a long rest)
    Today I felt horrible during the warmup but got better as the workout went on. By the end of the workout I felt pretty strong and good. I guess a night off last night was beneficial. Ironically when I spoke to my coach about last night he said he was waiting for me on deck and had a lane ready for me. I saw the note on the door and took it as a sign. Oh well, a night off was overdue and I benefitted from a good nights sleep also.

    Warmup
    400 with snorkel
    6x50 catchup drill on 45
    200 easy

    Main set
    6x100 IMs on 1.20
    2x500 done as 250 cruise holding 1.10 pace, 250 trying to hold 1min pace per 100 with 30 seconds rest between 500
    4x(4x50 on 35 holding 200 pace, 100 easy)
    200 easy
    200 free with flippers AFAP. If I did not go under 1.55 everyone had to do it again(no pressure)
    4x25 no breath on 45
    100 back flippers AFAP. If I did not go under 55 everyone had to do it again.

    Warm down

    100 easy

    Total 4400

    The IMs were tough but got easier as I got going. I held 1.15s. the 500s were much better. I held 1.10 on the first 250 and 1.01 pace on the second 250 on both 500s. The 4x50 sets were really tough. Myself and one other swimmer split the lane which helped me push these. I kind of felt bad towards the end because he was eating wake the whole way. After the first one I was holding 28 and 29s. Number 3 on sets 3 and 4 hurt bad, but I picked up number 4 each time so it must have been a mental thing. My 200 AFAP with flippers was 1.48. One of the young guys in the next lane went out like a rocket which again helped me, and I realled him in during the middle 100 and I even finished strong. The 100 back was fun since I don't do much strong back any more and I went 54. Lots od SDKs off the walls. The no breathers were as usual, painful. I did 15 minutes of Vasa swim bench with two bungee cords for resistance at the end.

    Updated February 18th, 2013 at 10:29 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Thurs, Feb. 7, 2013 7:00-9:00pm

    by , February 8th, 2013 at 01:48 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    12 x 100 SDK w/ short fins - 4 @ 1:30, 4 @ 1:25, 4 @ 1:20
    (1200/1800)

    3 x 400 Free Pull @ coach's sendoff (approx. 7:30) Desc. 1-3
    went 4:40/4:32/4:21 - was dealing with lap traffic at the 150 point.
    (1200/3000)

    John took the team over to have a chit chat about stuff, and then afterward worked on a little turnwork. He said I didn't have to be involved, so I did a little stuff on my own:

    10 x 50 Free @ :40
    1:00 rest
    8 x 75 Free - 2 @ 1:05, 2 @ 1:00, 2 @ :55, 2 @ :50 - made them, though the last 2 were touch n go.
    1:00 rest
    20 x 25 Fast Flutter Kick w/ board @ :30
    (1600/4600)

    Back w/ group again:

    16 x 50 IM Order, 4 each stroke @ 1:15 (Odds EZ, Evens Fast) Ended up doing 6 Frees at the end instead of 4
    (900/5500)

    8 x 25 SPRINT @ 1:00
    (200/5700)

    200 EZ

    ----------------------------
    5900 Yards
  3. Thursday 2/7/13

    Thursday 2/7

    AM Crossfit and PM SCY

    Strength W.O.D.

    back squat to MAX
    - I am not going to record all the reps I did, but my max ended up being 235 lbs, which is quite an improvement over my previous max, which I can't remember, but I am sure it was less than 200 lbs.

    W.O.D.

    12:00 AMRAP
    5x front squat @ 115 lbs (and you had to clean the first one, which was what REALLY sucked)
    10x toes to bar
    15x box jumps @ 32 in. box

    Total rounds: 5 + 5 front squat

    PM swim:

    600 swim (200 FR/100 BK)
    400 pull w/ buoy + strapless paddles
    8x50 @ :50 3/3/3 drill
    odd: FR
    even: BK

    2x
    6x100 D1-3, 4-6
    RD1 @ 1:15 (1:09, 1:07, 1:04, 1:03, 1:01, :59)
    RD2 @ 1:10 (1:04, 1:03, 1:00, 1:05, 1:03, 1:00)
    6x50 @ :50 FR kick
    odd: AE side kick
    even: FAST w/ board
    4x25 @ :30 15M FAST under H2O

    2x800 @ 10:00 GOOD (this was stressed) N.S.
    #1 - 8:56 (4:37/4:19)
    #2 - 8:58 (4:37/4:21)
    3x400 @ 5:00 D1-3 to FAST (4:36, 4:17, 3:59)
    4x100 @ 1:20 FAST w/ paddles (:59, 1:00, :59, :59)

    2x200 @ :10 rest A.R.

    Total: 7000
    Categories
    Swim Workouts
  4. Thursday, February 7, 2013

    by , February 7th, 2013 at 06:17 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 73, pool at 82, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    400 RIMO
    800 IM swim as 4x200 IMO, 25DR/25S

    *Set 1*
    400 DK as 50 DK/bd,50DK/bk
    4x200 Fly on :30 rest, as 4(25DK/wScull,25 Swim) w/snorkel, fins, Desc 1-4

    200 EZ DPS as 100BK/100FR

    *Set 2*
    8x50 BK Kick on 1:10, 12 SDK
    6x100 BK Swim on 1:40, as 4(25 Smooth, 25 Strong), w/Agility Paddles

    100 FR DPS

    *Set 3*
    400 BR Kick as 50w/bd, 50/bk
    300 BR as 4(25K, 50 Swim) with snorkel, desc by 75, 1-4
    4x50 BR on :20 rest, as 25/DPS, 25 build to FAST

    200 Fly as 25DK, 25 DPS Swim

    *Set 4*
    400 FR swim as 4(50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
    400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel

    *Set 5*
    2x25 FR on 1:00; did 13, 12
    2x50 FR on 3:00; did 26, 26

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Mostly moderate swimming with 300 yards of speed at the end; still a bit sore/tired from yesterday workout and hot water pretty much unmotivated me; all the strokes feel stronger & better than ever...but I will need feed back from others on that; Set 5, a 12.3/25FR, and 26.6/50FR, from push-offs are my best FR times in 10 years. Slowly I am making progress.
    Categories
    Swim Workouts
  5. Thursday, Feb. 7

    by , February 7th, 2013 at 05:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 25 shooters w/fins
    3 x (3 x 50) w/agility paddles @ :10 RI
    1 = front scull
    2 = scull switch drill
    3 = free
    8 x 50 w/agility paddles @ :10 RI
    odds = caterpillar fly drill
    evens = RA/LA fly
    50 EZ
    5 x 20 glide drills from a push
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth back
    50 EZ

    Total: 2250

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

    Just a short recovery workout today before heading to get PRP/PL jabs. I had them draw enough blood to do both the left shoulder and right elbow while I was there. F*%#*ing hurts. Hopefully, I can do a kick workout tomorrow.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -02/08/2013

    by , February 7th, 2013 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    20 X 50 1:00
    Every fourth fast. All choice

    6 X 250 pull 3:45
    #1 cruise
    #2-3 negative split
    #4-5 150 strong/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  7. Nice and easy before the meet and yes some Evil Stroke too

    by , February 7th, 2013 at 08:33 AM (Mixing it up this year)
    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    500 breast kick
    500 free w/strapless paddles, bouy & snorkle
    200 w/snorkle

    Total 2700 yards
    Categories
    Swim Workouts
  8. Wed, Feb. 6, 2013 7:00-9:00pm

    by , February 7th, 2013 at 01:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    6 x 200 Free Pull @ 3:30 Desc. 1-3, 4-6
    (went 2:20/2:15/2:11 - then 2:15/2:12/2:09)
    (1200/1800)

    Main Set: Rotation around the lanes (4 stations)

    6 x 100 Free @ 2:30 FAST! (went 1:00-1:01s on all of them)
    next lane (stay on interval)
    6 x 100 Worst Stroke (did Breast) @ 2:30 (went 1:20-1:23s)
    next lane
    6 x 100 Best Stroke (did Back) @ 2:30 (went 1:10-1:12s)
    Normally I'd do fly, but I don't care to attempt lots of it with the waves and multiple bodies in the water around...trying to avoid shoulder pain...and I'm one who doesn't have to train fly to still compete in fly. Lucky me.
    next area
    15 x Sprint Bursts across deep tank @ 1:00
    (2000/3800)

    10 x 100 Kick w/ short fins @ 1:40 (go for MAX REST)
    Kick set at the end of practice?!?! woah!
    First 5 I was holding around 1:15s, and was getting wiped out, so I switched to Flutter Kick w/ board & no fins for the final 5. Made them, but it was basically a non-stop 500 kick.
    (1000/4800)

    200 EZ and out

    --------------------------
    5000 Yards
  9. Wednesday 2/6/13

    Wednesday 2/6

    PM only SCY

    500 swim 4/6/2 turns
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    600 kick w/ board + fins

    6x150 @ 2:20 k/dr/bld by 50

    2x200 @ 2:20 D1-2 (2:07, 2:03)
    4x50 @ :40 DPS
    4x100 @ 1:10 D1-2, 3-4 (1:04, 1:01, 1:05, 1:00)
    4x50 @ :40 DPS

    100 EZ

    Total: 3800

    Had a meeting to go to at 6:00 this evening so I could only get in 55 minutes of swimming. This week has been super busy so my time in the pool has been limited.
    Categories
    Swim Workouts
  10. Week 18 - Wednesday pm

    by , February 6th, 2013 at 10:09 PM (After a long rest)
    My cold/allergies felt better this evening. Tonight continued in the vain of this cycle with long yardage and tough times. I jumped in about 10 minutes early and knocked out the first 700 of the warmup in the public lanes before joining the masters workout. I fell apart towards the end of this workout, but it's not all bad. I don't think my sleep problem will be a problem tonight and I am very tired.

    Warm up
    400 free with snorkel
    300 free with snorkel
    200 free with snorkel
    100 free with snorkel

    Main set
    3x(1000 on 10.50, 400 IM on 5.30)

    Total 5200

    I went 10.45 on the first 1000, pulled the second with paddles and went 10.45, the last I pulled and used my snorkel but fell apafrost 300. I finished but was no where near the time. The 400 IMs were active recovery. This was 10400 yards for the day.

    Updated February 6th, 2013 at 10:16 PM by StewartACarroll

    Categories
    Swim Workouts
  11. Wednesday, February 6, 2013

    by , February 6th, 2013 at 06:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 70, pool at 79, 100% water clarity.
    Sunny skies with humidity at 62%

    Warm up
    200 FR DPS
    300 FR as 50k w/scull/50 Swim, w/snorkel
    200 BK as 50 DA/25 smooth, 25 Fast
    3x50 on :50 desc 1-3

    *Set 1*
    10x100 FR as 2(5x100 on 1:10/1:15/1:15/1:20/1:30) desc 1-5,6-10

    • 1:08-1:07-1:06-1:06-1:05-1:06-1:06-1:05-1:04-1:04

    300 EZ BK as 25DA, 25 Swim DPS

    *Set 2*
    5x200 FR on 2:50, negative split (did open turn, leave on 1:10)

    1. 1:08, 1:07; 2:15
    2. 1:08, 1:07; 2:15
    3. 1:07, 1:06, 2:13
    4. 1:06, 1:05, 2:11
    5. 1:06, 1:04, 2:10

    300 EZ BR as 25K/bk, 25 Swim DPS

    *Set 3*
    10x100 FR on 1:40 w/fins, desc 1-5,4-6

    • 59-58-58-57-56,58-58-57-57-56

    300 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

    *Set 4*
    5x200 FR on 3:00, even split (just swam them) w/snorkel/agility paddles

    • 2:14, 2:12, 2:12, 2:10, 2:09

    300 EZ BK/BR as 25BK/25BR

    *Set 5*
    20x50 as 4(5x50 on 40/45/50/40, w/snorkel

    • 33-33-33-32-32*32-32-32-32-32*32-31-31-31-31*31-31-32-33-31


    Warm down
    400 FR/BK DPS ABPT

    Comments:
    Base pace work on variable intervals, needed higher interval to do free w/fins, 200 frees are improving, one FR set with agility paddles.
    Categories
    Swim Workouts
  12. Wed. Double, Feb. 6

    by , February 6th, 2013 at 06:25 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    extreme angle iso squat w/10 lb DB, 5:00
    explosive free push press on cable machine, 40 x 3 x 40
    leg abductors, 130 x 3 x 6
    power wheel roll outs, 3 x 15
    flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
    standing long jumps, 10
    resisted track start jumps on cable machine, 50 x 1 x 10
    explosive leg press, 195 x 3 x 15
    med ball slams, 2 x 10


    Swim/SCY/Solo:

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

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    3 x (broken AFAP 100 w/fins + 300 EZ)
    -- 10 second break @ each 25
    1 = back, 48
    2 = free w/sm agility paddles & 100 breathing pattern, 47
    3 = evil w/sm agility paddles, 56 flat
    -- the paddles make the push offs/streamline slower, but I liked them on evil for power

    Total: 2250


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

    Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

    Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

    Updated February 6th, 2013 at 06:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Tuesday 2/5/13

    Tuesday 2/5

    AM Crossfit + SCY and PM SCY

    Crossfit:

    warm-up:
    2:00 for each of the following:
    rowing machine
    handstand/dip hold position (1:00 each)
    double unders
    planks (1:00 front, :30 each side)

    W.O.D.:
    For time:
    3x
    7x thrusters @ 65 lbs
    7x pull-ups
    17x mountain climbers

    3x
    5x thrusters @ 65 lbs
    5x pull-ups
    15x mountain climbers

    3x
    3x thrusters @ 65 lbs
    3x pull-ups
    13x mountain climbers

    Final time: 6:46

    AM swim:

    200 swim
    200 kick w/ board FR/BR by 25
    200 pull w/ buoy 25 scull/75 swim
    200 kick w/ board FR/BR by 25
    200 PINK (2:11)
    100 EZ

    Total: 1100

    PM swim:

    500 swim
    8x100 @ 1:40 k/sw/dr/bld I.M. order in sets of 2

    3x
    300 @ 4:00 pull w/ buoy + paddles + snorkel (hold HR under RED)
    4x25 @ :30 15M burst kick under H2O
    4x75 @ 1:15
    odd: 25 surf kick/50 DPS
    even: 25 surf kick/50 FAST

    4x25 @ :30 V.S.
    50 EZ

    6x50 @ 1:30 GOAL 200 FL PACE (29.0, 29.1, 29.5, 29.4, 29.7, 29.0)

    200 EZ

    Total: 4050

    Updated February 6th, 2013 at 06:04 PM by Calvin S

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/2013

    by , February 6th, 2013 at 01:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    2 X 100 1:45 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 stroke 1:30
    2 X 50 stroke 1:00/1:30
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice/no free

    12 X 100 free swim or pull
    4 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  15. 02.06.13 - Wednesday workout

    by , February 6th, 2013 at 11:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Meredith and Danny. First day of taper. Kind of feels weird walking away from the pool and not feeling beat up. Kept around 2K today. Lots of fast 25s with lots of rest.

    SCY

    600 Warm up

    200 IM, 12.5 kick/12.5 stroke

    6 x 25 shooters - 1:00 (2 front, 2 back, 2 flutter)
    50 Easy

    6 x 25 IM Order no free - 1:00
    50 Easy

    6 x 25 Burst to 15M, cruise - 1:10
    50 Easy

    10 x 25 Fast, IM Order - 1:15
    100 Easy

    4 x 100 w/ fins - 5:00 AFAP
    * #1 - :15 rest @ 75
    * #2 - :15 rest @ 50
    * #3 - :15 rest @ 50 & 75
    * #4 - :15 rest @ all walls
    Made these on :54 - :56 subtracting out the rest

    Did a little turn work and out.

    (2150 Total)
    Categories
    Swim Workouts
  16. Week 18 - Wednesday AM

    by , February 6th, 2013 at 09:58 AM (After a long rest)
    Another long one today. This is becoming a trend. I am fighting either allergies or a head cold, either way I am congested. I am also struggling to sleep which adds more tiredness to the equation. With all that said today was a good workout.

    Warmup
    400 free
    6x50 drill free(3x50 catchup, 3x50 finger drag) on 45
    400 free with snorkel
    2x400 IM on 6 mins swum, kick, swim, drill, swim

    Main set
    4x(3x100 free on 1.10, 3x100 IM on 1.20)
    10x50 snorkel concentrating on catch and pull on 40

    Warm down
    400 easy

    Total 5200

    I held all the times on the main set. Free ranged from 1.05-1.07 and the IMs were mainly 1.15s. I also did 15 minutes on the swim bench and did 5 sets of 20 pulls, and I added two bands of resistance for good measure.
    Categories
    Swim Workouts
  17. my distance seems to be good today

    by , February 6th, 2013 at 08:34 AM (Mixing it up this year)
    With the 1650 on tap friday I am feeling like it might be an ok swim. Hopefully I won't screw it up by moving wrong or pushing too hard tomorrow.

    Using the strapless paddles tends to be more like normal swimming than when I use my red catalyst paddles.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/snorkle, strapless paddles & bouy went 3:05, 3:02, 2:59, 2:56, 2:50
    200 streamline kick on back w/zoomers
    200 fashion model back kick w/zoomers
    200 back alt 25rt arm/25lt arm
    200 back for time went 3:19
    200 EZ free
    2x50 from block dolphin kick out to 15m "I MADE IT! TWICE!"
    100 EZ

    Total 3200 yards
    Categories
    Swim Workouts
  18. Tues, Feb. 5, 2013 7:00-9:00pm

    by , February 6th, 2013 at 01:46 AM (Fast Food Makes for Fast Swimming!)
    Tonight we were basically "on our own" for the practice. John had the monthly board meeting tonight, and had given the practice to the assistant coach who put in on the board...saying "John will be here later..." I knew to stay on track, 'cause John knows where we should be at when he arrives...the teens are the ones who think they can 'get away' with stuff. Problem is that the assistant does have working eyeballs, and though she doesn't say much to them...she takes notice and I'm sure relays the info on to the bossman. I just get it done, knowing it will be for my best anyway. I can't afford to goof around that much anyway.


    Warmup:

    800 (50 Back, 50 V-Sit Scull, 50 Free, 50 Back)
    (800/800)

    20 x 50 SDK w/ short fins @ :45 (made 'em...I'm not much into this kicking anymore)
    (1000/1800)

    3 x 300 Free Pull @ 4:45 Desc. 1-3 (went 3:25/3:14/3:10) I haven't been that fast in practice since college days
    100 EZ Free
    (1000/2800)

    Main Set:

    4 x 200 IM @ 5:30 MAX REST (went 2:28/2:27/2:27/2:24)

    4 x 200 Stroke (did Back) @ 5:30 MAX REST (went 2:35/2:33/2:33/2:32)
    (not doing fly with 5+ swimmers in each lane...just too wavy and dangerous for everyone)

    4 x 200 Free @ 5:00 MAX REST (went 2:06/2:05/2:05/2:03!!)
    (2400/5200)

    400 Cooldown

    ---------------------------
    5600 Yards


    I haven't been that fast, consistently in freestyle for a while, especially on this particular main set, which we do on a fairly consistent basis. We actually did this same set on Saturday (though I did a more distancey version of it on the same intervals). It was fun tonight! I can't wait for my freestyle swims later this year. The Fly/IMs...oh well, you can't have everything.
  19. Workout 02/05/13:

    by , February 5th, 2013 at 10:43 PM (Maple Syrup with a Side of Chlorine)
    Hoped into the pool with the Masters group tonight, and modified the workout to:

    300 FR/100 BK/200 IM drill w/u

    6 x 100 FR on 1:30 (descend 1-6; last one 1:01)
    200 Pull with buoy, agility paddles, and snorkel
    6 x 100 FR on 1:20 (descend 1-6, last one 1:03)
    200 choice recovery
    8 x 25 on :30 (did some underwater sdk's, FR, and BK)

    100 loosen and out
    (Masters/Rec/2500 yds/55 min)
    ------------------------------------

    Starting to feel better from the nasal crud, which started to take a detour to my chest but I beat it back with some Robitussin and extra sleep. No basketball on Sunday (due to the almost electrifying football game), and I spent the past two days on my vacation project, tiling the downstairs bathroom. I completed the area around the shower, and will lay the floor tiles when warmer weather comes (I know that I will have to replace the subfloor and don't want to get into all that right now).

    The swim today felt strong, even though my upper body is sore after straddling the edge of the tub and the soap-dish area - the cats were entertained! Planning to double tomorrow, and also start working on my taxes.
    Categories
    Swim Workouts
  20. Tuesday, February 5, 2013

    by , February 5th, 2013 at 05:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 65, pool at 79, 100% water clarity.
    Sunny skies with humidity at 58%

    Warm up
    1000 Swim as RIMO by 250
    3x200 IM on :30 rest as 25 DPS/25 FAST

    *Set 1*
    1000 Fly as
    5[2(25 DK w/Scull, 25 Swim),2(25 RA/LA, 25 Swim)] w/snorkel/fins
    2(2x25 on :40, 50 on 1:40) Fly FAST; 14-13-29-13-13-28

    200 EZ DPS BK

    *Set 2*
    400 BR Kick w/bd
    300 BR as 4(50 Kick on back, 25 strong DPS BR Swim)
    600 BR as 4(50K, 100 Swim DPS build by 25 1-4) w/snorkel
    2(2x25 on :40, 50 on 1:40) BR STRONG; 18-17-37-17-17-36

    200 EZ DPS FR

    *Set 3*
    1000 BK as
    5[50K, 50DA, 100 Swim as 2(25 Smooth, 25 STRONG)]
    2(2x25 on :40, 50 on 1:40) BK FAST; 14-14-31-14-14-30

    200 EZ Fly as 25/DR, 25/Swim

    *Set 4*
    1000 FR as
    5(50K w/Scull, 150 Swim, desc by 50 1-3) w/snorkel

    Warm down
    400 FR/BK DPS ABPT

    Comments:
    Shoulders tender from 20x100 with agility paddles yesterday, no paddles/dryland strength sets today, IM warmup, did sets of Fly, BK, BR swimming, drills, and a little speedwork. Did some sculling to FR descending to a 50 STRONG swimming with the snorkel, but no FR speedwork.
    Categories
    Swim Workouts