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Swim Workouts

  1. Tuesday 6/11/13

    Tuesday 6/11

    AM LCM + Crossfit

    AM swim:

    300 swim
    5x100 @ 2:00
    3 - drill, odd: BR, even: FR
    2 - scull w/ buoy
    6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths

    2x
    8x100 @ 1:50 kick FR
    2x200 @ 2:30 AE
    50 @ 1:00 EZ
    4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
    50 @ 1:00 EZ

    200 EZ

    Total: 4300

    Crossfit:

    Strength W.O.D.:
    back-squat
    5 @ 85 lbs
    5 @ 105
    3 @ 125
    5 @ 140

    W.O.D.:
    10:00 AMRAP
    10 plank-ups
    20 mountain-climbers (on each leg)
    20 lunges (10 each leg)
    10 triangle abs w/ 15 lb plate

    Results: 6 rounds + 8 plank-ups
  2. Tuesday, June 11, 2013 5:00-6:15 :)

    by , June 11th, 2013 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    Yep...I got out early, practice goes till 7:00pm. I was just wiped out tired, and the first "main set" kinda did me in. Doing IM stuff after that was just bad...


    Warmup:

    400 Free
    (400/400)

    Kick Set:
    20 x 50 SDK w/ long fins @ :50 (I did odds on my side, evens on my back)
    On these I just trailed the lane, and left with my <:05 of rest. It's too hard to see the pace clock in the sun glare from the other end of the pool with my goggles on.
    (1000/1400)


    "My" Main Set:
    Idea is to start out slow, and get a faster pace on each successive rep, till the 100 is a sprint (or something)
    500 Free @ 7:30 (went 7:00ish) - 1:24/100
    400 Free @ 6:00 (went 5:30) - 1:22.5/100
    300 Free @ 4:30 (went 3:55) - 1:19/100
    200 Free @ 3:00 (went 2:33) - 1:17.5/100
    100 Free @ 1:30 (went 1:12) - 1:12/100
    I felt good doing this set, but it was an uphill battle against the wind as well. One direction I could definitely feel the gusts against my, and the other direction it felt like I was on a taper.
    I just tried to stay with the kids, but they outdistanced me so badly in this. Especially the 14 year old boy from Alaska. He's fast!! He and Jared were both at least a 50 or more ahead of me on the 300/400/500. The boy's 17 year old sister was also kicking my butt by about 1/2 that distance. I can't wait for SCY to return...I need my walls.

    200 EZ
    (1700/3100)


    Main Set:
    5 x 200 IM @ 5:30 EN3 Set - who knows what I was supposed to be holding, but it wasn't happening for sure. The only thing that felt good was the Fly...after that it wasn't worth writing about.
    I ended up only doing 3 of these, and then got out. Being on my feet all day long is tough, and going straight to the pool after work doesn't make it any easier.
    (600/3700)

    ---------------------------------
    3700 LCMeters
  3. Week 37 - Tuesday

    by , June 11th, 2013 at 09:17 PM (After a long rest)
    So I discovered tonight that the pool is switched form long course to short course and back to long course throughout the day. My daughter swam long course this morning and this is what I was expecting when I swam tonight in the public time slot, but to my surprise it was short course. As I was getting out the life guards were muttering about changing it to long course. A lot of mucking around but I guess with the number of kids RACE now has its probably the only way they can make it work.

    Tonight I felt pretty crappy to be honest. I swam ok but my shoulders were sore after all the pulling yesterday. I tried working primarily on my stroke tonight but caught myself speeding up at the end of my aerobic 100 set.

    15 minutes on the vasa swim trainer

    400 free with snorkel
    6x50 finger tip drag drill on 45
    5x100 kick holding under 1.30 on 2mins
    8x100 free on 1.25 holding under 1.05(aerobic pace)
    200 easy
    10x50 catchup drill with hands separated on 45
    10x50 with fins swum 25 under water, 25 over kick on 45
    200 easy

    Total 3400 yds

    I started out on 1.05s but by number 4 was down to 1.03 and by six was at 1.01 and 1min on the last one. I did not feel bad but my shoulders were sore.

    Updated June 11th, 2013 at 09:23 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Tuesday, June 11

    by , June 11th, 2013 at 04:08 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up: (1700)

    500 various
    2 x 50 scull
    2 x 50 caterpillar fly drill
    2 x 50 single arm fly
    6 x 50 DPS free w/agility paddles @ 1:10
    100 EZ
    8 x (30-35 UW + 15-20 EZ back kick) w/fins @ 1:15-1:30
    100 EZ

    Main Sets:

    6 x 30 burst + cruise @ 1:15
    100 EZ

    3 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 26 high
    2 = fly, 26 high
    3 = breast, 31
    50 EZ
    -- My legs felt dead on these. I was done after the evil effort.

    1 x 50 free @ 100 pace + 150 EZ
    -- Though I would shift to 100 pace, but it was slow. I had nothing left and my legs were dead; wasn't even kicking

    150 EZ

    Total: 3100


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

    My body was not really cooperating today. I guess it is telling me I have to start tapering. I hope I have left enough time (10 days) to really rest my legs. I figured a 10 day taper should be fine after only 5 1/2 weeks of training post Nationals. I will either do 1500 EZ or take the day off tomorrow. I have a huge to do list anyway.

    On an odd note, I am way ahead of my GTD goal of 350 miles. I guess it's cuz I've been swimming more frequently the last year.
    Categories
    Swim Workouts
  5. FLYing around the pool today with the monofin

    by , June 11th, 2013 at 07:55 AM (Mixing it up this year)
    Today was my monofin day with lots of hard work. It just felt so good.

    500 free
    500 free kick w/zoomers

    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:22, 3:07, 3:01
    10x100@1:45 free w/paddles & bouy held 1:34's this felt comfortable yet it was at my mile race pace

    200 free kick w/zoomers
    300 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  6. Monday, June 10, 2013 5:15-7:00pm

    by , June 10th, 2013 at 11:49 PM (Fast Food Makes for Fast Swimming!)
    I got home from work, checked the team calendar on the computer to confirm that practice was at 6:30pm this week, and realized that I was a week off. Still at 5:00 this week. I'll be lucky to make it to the start of practice daily this week, but I'll do what I can. Work work work...I just can't wait for September when it's all over and I'm back to 40 hours a week or so.


    Started a little late:

    Warmup
    got in a 200 Free (they did something like a 600 going 50 Free/50 V-Sit - glad I missed that stuff in LCM!!)
    (200/200)

    Kick Set:
    8 x 150 SDK on back w/ long fins @ 2:30
    Finally a respectable interval. I was able to actually come to the end and be able to talk with people before having to leave again.
    (1200/1400)

    3 x 300 Free Pull @ LIFO Desc. 1-3 & also 3 stroke breathing
    (900/2300)

    6 x 50 Fly Drill @ coach's sendoff
    • 4 - going 50 Right arm, then 50 Left arm
    • 2 going 1-2-1 drill (one stroke right, 2 regular, one left, 2 regular - only breathe on the regular)

    8 x 50 Fly Max Rest @ 1:20 - not sure what I was holding, but I felt really good on these. Held a 2-up, 1-down breathing pattern. Led the group...Fly is about the only thing I'm good at in LCM!
    (700/3000)

    200 EZ
    (200/3200)

    8 x 150 (50 Stroke FAST, 50 Free EZ, 50 Free FAST)
    - 3 Back, 3 Breast, 2 Free
    (1200/4400)

    4 x 50 Sprint Choice (did all Free) @ 1:30
    (200/4600)

    200 EZ and out

    --------------------------
    4800 LCMeters


    =====================================

    Over the weekend I also signed up for the Sandpoint, Idaho Longbridge Swim - 1.76 miles straight across the lake, following the bridge. August 3 is the date. 1.2 miles across the water, and then .5 mile along the shoreline to the finish. www.longbridgeswim.com if anyone wants to sign up. This I believe is the largest OW swim in the northwest. Last year I believe we cleared 900 swimmers or so!!

    I also bought a new wetsuit with an awesome coupon code for about 60% savings discount. $400 down to $180!!!! Can't beat that for sure, and it's way better than the cheapo "casual" wetsuit I used last year. That cheapo one just felt like it was dragging me down, and I almost wanted to strip it off and leave it in the lake during the swim. This year should be different.
  7. 06.10.13 - Monday workout

    by , June 10th, 2013 at 11:38 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Dave C and Ray did some work w/ us as well. My blogs are getting delayed due to work. That and I'm rebuilding my car's engine. Fortunately, they aren't eating into my swimming time yet.

    SCY

    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) -> Got up to 75 fly once and fell apart after that.
    4 x 50 Fly - 1:00 easy/hard

    8 x 100 Up/Down Fly - 1:40 (:10) -> Started off w/ 50 fly/50 free and alternated the rest 75 fly/25 free with 100 fly.
    4 x 50 Back - 1:00 easy/hard

    8 x 100 Up/Down Kick - 1:40 (:05) -> did br kick to recover some
    4 x 50 Free - :50 easy/hard

    4 x 100 Up/Down Back - 1:40 (:05)
    4 x 100 Up/Down Breast - 1:40 (:05)
    4 x 50 Free - :50 easy/hard

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  8. Monday 6/10/13

    Monday 6/10

    AM LCM and PM SCY
    Coach Bob Steele is here all week as a "guest" coach.

    AM swim:

    600 swim
    4x150 @ :15 rest k/dr/bld w/ fins + snorkel
    8x50 @ 1:00 swim w/ strapless paddles

    "Aussie Fitness Test"
    The object here was to take your best 100 FR time (58.0) and add 15 seconds to it, and hold that pace through the following distances. After each distance, the time, HR (for a :10 count), and stroke count/50 were recorded.

    100 @ 2:00 (1:12/25/35)
    200 @ 4:00 (2:28/26/35)
    300 @ 6:00 (3:49/26/36)
    400 @ 8:00 (5:00/26/37)
    100 FAST (1:05/28/42)

    25x50 FR kick w/ board done as follows:
    1 @ 1:10 smooth 1 @ 1:05 moderate 1 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 2 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 3 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 4 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 5 @ 1:00 FAST
    Averaged :52-:54 on the FAST kick.

    50 EZ

    10x25 FAST simulating relay chases (person A starts, person B starts X seconds behind and tries to run them down)

    350 EZ

    Total: 4600

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    100 kick

    6x50 @ 2:00 GOAL 100 PACE (AVG: 25.4)

    "Beat the Clock" 100s (I believe I have seen this set elsewhere as "Drop-out" 100s)
    The interval was set at 2:01. First group (including me) left for #1 on the 50 second mark and the goal was to finish each 100 before the clock reached the next :00. Basically the pattern looked like this:
    #1 - leave on :50, make 1:10
    #2 - leave on :51, make 1:09
    #3 - :52/1:08
    #4 - etc.

    I made it through #14 (:57) and missed #15 (:56). I then cruised the next 7 holding 1:04s and trying to keep my stroke count under 11 strokes/25 (my best was a 39).
    (total: 2200)

    200 EZ

    Total: 3500

    Updated June 11th, 2013 at 01:14 PM by Calvin S

    Categories
    Swim Workouts
  9. Monday, June 10

    by , June 10th, 2013 at 09:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    100 torque drill w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    12 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 6 swim, 6 kick
    50 EZ

    8 x 25 w/chute
    -- 4 swim w/paddles, 4 kick w/fins
    100 EZ

    6 x 50 DPS free
    100 EZ

    Total: 3400


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

    After 3 long course workouts in a row, I popped over to SpringHill Rec for a SCY workout focusing on short speed & power. I'll be back to AFAP race simulation 50s tomorrow. I felt a bit tuckered out my last few workouts. It occurred to me that I've gone 5+ weeks in a row w/o a recovery week. I probably only put it off that long bc I'm not doing weights. But my body will welcome taper. Perhaps shouldn't even have used the chute today. One more hard workout.
    Categories
    Swim Workouts
  10. Workouts 06/10/13: morning and noon

    by , June 10th, 2013 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    Great weekend, complete with two motorcycle rides totaling ~215 miles.

    Morning
    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull
    050 100 150
    100 150 300
    150 200 450
    (With snorkel: kick w/ board, swim w/ Agility Paddles, pull w/ buoy)

    50 EZ and out
    (Solo/Rec/2300 yds/45 min)
    ----------------------------
    - Nice stretch-out swim after all that riding!

    Noon
    100 Fr/100 Bk/100 IM drill

    8 x 125
    - 1-4 = kick last 25 on 2:00
    - 6-8 = FAST 50 shufflelast -> first on 1:45

    1 x 1000
    - Did build a 200 IM set continuous

    10 x 100 ~ :15sr
    - 1-5 = 50 hard kick into 50 DPS Fr
    - 6-9= 50 hard kick into 50 IMO
    - 10 = IM for time (1:09)

    200 loosen and out
    (Solo/Rec/3500 yds/60 min)
    ----------------------------

    Working in some longer set with varying rest. Didn't really push the stroke part of the 1000. Did some between sets.

    Now off to work for the rest of the night and all day tomorrow. Planning on my first OW swim of the season Wednesday with GregJS - gunning for close to 10k, but we'll see how slow I go
    Categories
    Swim Workouts
  11. Week 37 - Monday

    by , June 10th, 2013 at 08:13 AM (After a long rest)
    I went to bed early last night but woke up throughout the night. Fortunately I was not thinking work but was just hot. The workout today was a long one for an hour swim and we did lots of fast long swimming(my kind of workout).

    Warm up
    400 with snorkel
    6x50 concentrating on small finger entry instead of thumb entry

    Main set
    8x200 pull with paddles on 2.30
    100 easy
    10x50 drill on 50
    3x300 on 3.30
    10x50 free on 40

    Warm down
    100 easy

    Total 4400 meters

    I descended the 200s 1-4 and then again 5-8. I went 2.20,2.17,2.15,2.12 and 2.21,21.17,2.15,2.12. The 300s were a surprise and the time was really tough, I went 3.20,3.17,3.22. The final 50s were basically just make the time and turn and my times ranged from35-37. I was tired but really pleased with my times throughout this workout. Long course is still tough but I think I am finally adjusting. Hopefully by the end of the summer I will have a great base and short course will feel too short! Coach told me I will be doing a 20min swim set either Wednesday or Friday. The senior racers do this monthly and he wants me to hang with them(we shall see).
    Categories
    Swim Workouts
  12. Nice and cold today, perfect swimming and plenty of lanes

    by , June 10th, 2013 at 07:37 AM (Mixing it up this year)
    I love it once the kids teams come in at 7 instead of 5:30. More open lanes. Then most lap swimmers know to go to the other 2 lanes rather than join me. Only 2 swimmers know they can join me any time and not to stop me to tell me they are getting in. They know my habits and I know theirs. But once again I had my own lane!!!!

    I am starting to get my sprint free work started. I have till Nationals to get some of my speed back. My distance is coming along nicely, but it is a hard mix now between the two.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/paddles & bouy descend #1-4 #5 EZ went 3:11, 3:07, 3:06, 3:04
    5x100@2:00 as 50 free/50 back w/paddles moderate pace held 1:44's

    300 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:41's on these
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  13. Sunday, June 9

    by , June 9th, 2013 at 02:56 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    2 x 50 backstroke kick w/fins holding med ball in air with one arm and other arm at the side
    8 x (30 shooter + 20 EZ) @ 1:15
    -- 4 back, 4 belly
    100 EZ kick

    Main Sets:

    8 x 50 w/fins & paddles
    odds = DPS free @ 1:00
    evens = DPS back @ 1:10
    100 EZ kick

    6 x 50 single arm fly @ :30 RI
    100 EZ kick

    12 x 30
    -- start off blocks, SDK to 15m
    -- a diving clinic or practice was going on and the lifeguard was focused solely on that, so I took the opportunity to break the rules and sneak in starts
    -- 2 AFAP, 10 @ 100 pace
    100 EZ kick

    4 x 50 DPS free w/fins & paddles @ 1:00
    2 x 50 scull
    50 EZ

    Total: 3000


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

    I knew during warm up that I wasn't doing a speed workout today. Despite a day off, I was still tired from the week. I guess my body hasn't really adjusted to long course yet. Still glad I managed a 6th swim. And really glad the lifeguards were otherwise occupied. I tried a couple starts leaning forward slightly ala Rich Abrahams. Didn't seem to work for me. My best and cleanest starts are almost always from a neutral position, neither leaning back or forward.

    My Mom arrives tomorrow for a visit and for Teen Fort's high school graduation. I can't believe it's here!
    Categories
    Swim Workouts
  14. 06.08.13 - Saturday workout

    by , June 9th, 2013 at 07:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Mary at the HSV Nat. Matt coached.

    LCM

    600 Warm up

    2 rounds of:
    * 4 x 150 Pull - 2:30 Descend (2:05->1:50ish)
    * 4 x 100 Free - 1:45 Descend (1:25->1:17)

    4 rounds of:
    * 4 x 50 Kick, no board or fins :10 ri
    * :40 rest
    * 200 Choice stroke, 1st 100 Fast, 2nd 100 Brisk
    * :40 rest
    On the first 200, I did breaststroke. Next two were backstroke. Admittedly, I picked backstroke because a hard 100 lcm short axis stroke followed by a not quite so hard 100 lcm short axis stroke wasn't too appealing to me. But, I sucked it up for the final 200 and swam it fly. The first 50 was smooth and fast but whatever rhythm I had found on that 50 left me for the second. Ended up doing more survival fly for the last 100 but I made it.

    200 Cool down

    (4300m Total)
    Categories
    Swim Workouts
  15. Saturday 6/8/13

    Saturday 6/8

    "Race-Reahearsal and Broken Swim Day"
    AM only LCM

    400 (300 swim/100 kick)
    4x150 @ :15 rest k/dr/bld
    5x100 @ 1:20 N.S. + D1-5
    400 EZ

    200 broken 100/50/50 @ 15 rest FR - 2:17.1
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    200 broken 100/50/50 @ 15 rest BR - 2:43.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    100 broken 50/25/25 @ :10 rest FL - 1:06.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    50 FAST BR - 34.0
    150 EZ

    Total: 5000
    Categories
    Swim Workouts
  16. Friday 6/7/13

    Friday 6/7

    AM LCM + Crossfit and PM SCY

    Crossfit:

    500M run
    50 double-unders
    40 sit-ups
    30 ring dips
    20 kettle bell squat + dead lift
    10 handstand push-ups
    20 KB S2DL
    30 ring dips
    40 sit-ups
    50 double-unders
    500M run

    AM swim:

    200 swim
    4x150 @ :10 rest k/dr/bld w/ fins
    6x100 AE
    4 @ 1:20
    2 @ 1:15

    4x50 @ 1:00 build to FAST

    60x50 as follows:
    8 @ :50 4x12.5 FAST/4x25 FAST
    10 @ 1:00 2x12.5 FAST/6x25 FAST/2x35 FAST
    12 @ 1:10 4x25 FAST/6x35 FAST/2x50 @ 200 PACE
    12 @ 1:10 2x25 FAST/6x35 FAST/4x50 @ 200 PACE
    10 @ 1:00 4x35 FAST/6x50 @ 200 PACE
    8 @ :50 200 PACE

    8x50 @ :10 rest 25 drill/25 swim w/ snorkel (putting stroke back together)
    400 EZ

    Total: 5400

    PM swim:

    400 swim
    8x50 @ 1:00 k/dr
    300 pull w/ buoy + paddles + snorkel
    8x50 @ 1:00 drill/bld
    8x25 @ :30 V.S.

    6x
    1:00 V.K.
    25 @ :10 rest under H2O kick
    25 FAST

    2x75 @ 1:20 kick BR

    Total: 2050

    I left PM practice early because it was my wife's birthday and I needed to get ready for the party!
    Categories
    Swim Workouts
  17. Week 36 - Saturday

    by , June 8th, 2013 at 02:06 PM (After a long rest)
    It's always so nice when I have been away and I come home to a nice reception from my wife and kids. Last night I had dinner with the kids and had an early nights sleep. I woke this morning feeling good. As I got ready for practice my wife made me a coffee and a blue berry muffin. The pool is now step for long course over the summer and I will be getting some good long course under my belt. Today's practice was my kind of practice; lots of freestyle,a good combination of short fast 100s and 50s on short intervals combined with some mid distance swims on short rest. At the end of the masters workout we joined the junior racers(12 year olds) for a relay and some sprint 50s.

    Warm up
    400 free with snorkel
    6x50 catchup on 50
    6x100 Odd's free and even's IMs with 10 seconds rest

    Main set
    3x(3x100 swim on 1.20, 300 pull with paddles on 4mins)
    100 easy
    10x50 over kick with fins on 50
    400 free breathing every 5 with 6 beat until I breath and 100kicks when I breath.
    100 easy

    5x50 relay with Junior Racers
    50 easy
    50 back
    50 easy
    50 breastroke
    50 easy
    50 free
    100 easy

    Total 4550meters

    I really enjoyed the main set. I held 1.09-1.10 on the 100s swim and 3.30 on the 300s. The 400 was weird but my kick feels like its improving. The fast 50s were fun and the masters relay beat the 12 year olds. At one point we were way up but the last swimmer really pulled back the distance on our last guy. Overall a really fun week and a nice way to finish the week with some sprints from the blocks.
    Categories
    Swim Workouts
  18. Workout 06/08/13: morning

    by , June 8th, 2013 at 12:35 PM (Maple Syrup with a Side of Chlorine)
    200 Fr with snorkel/200 kick
    16 x 25 drills

    200 OWSwim counterclockwise
    4 x 100 Quarter's Strong with snorkel plus 100 kick
    200 OWSwim clockwise
    4 x 50 Burst and Crusie
    200 OWSwim counterclockwise
    4 x 25 AFAP on 1:00
    100 EZ and out
    (Masters/Rec/2300 yds/90 min)
    --------------------------------

    Feel ok after yesterday's long swim, as I would expect to feel. Since it was rainy and cool, I just farted around the house and watched some old episodes of Balleykissangel (a BBC series that I haven't watched in a long time). Lena and I went to the graduation for Preston's school and stayed late to send off the exchange students that we have come to know well. Great night!

    This morning before practice I met up with the guys in Monday night Bible study for breakfast at a diner over in Hoosick, NY. Great to get together and catch up, although we do a lot of that at our meetings regularly! I didn't eat a ton (well, less than half of what I used to eat) and was able to make it to Masters practice and swim with the group.

    We worked on stroke drills for Fr, Bk, and Br, swimming the whole practice without lane lines. As we were finishing, Marie and a friend (Mary?) hopped in and did their own thing in lane six. We took turns leading the 200 "OW" swim and worked on in water turns like we can expect at buoys in a race. Also mixed in some good efforts between these.

    Plan for the rest of the weekend is to take it easy. Meet with friends of the family for a surprise 70th birthday party, a motorcycle ride this afternoon with the guys and help my MIL move to a new apartment. More relaxing tomorrow with the chance of another motorcycle ride.

    Updated June 8th, 2013 at 10:41 PM by rxleakem

    Categories
    Swim Workouts
  19. 85 degrees at the y but still pushed

    by , June 8th, 2013 at 12:30 PM (Mixing it up this year)
    It was hot but I managed a good workout.
    500 free
    500 free kick w/zoomers
    500 back kick drills as 100 arms perpendicular, partial recovery, streamline, fashion model, 6 kick on side the stroke, arms perpendicular
    5x100@1:45 back w/paddles went 1:40, 1:40, 1:38, 1:37, 1:35
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy
    1000 mix it up easy drills/kicks

    4500 yards
    Categories
    Swim Workouts
  20. Friday, June 7, 2013

    by , June 7th, 2013 at 09:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Cloudy, humidity at 88%

    Warm Up
    400 FR
    4x50 on :50 *43-40

    *Set 1*
    5x400 FR on 7:00 desc 1-5
    *5:45, 5:43, 5:41, 5:38, 5:35
    ---200 BK/FR by 100

    *Set 2*
    12x50 FR on 1:00 w/fins
    Odd 50s as 25LA/25RA, Even 50s as Fast *30-29s
    --100 BK

    *Set 3*
    10x100 FR on 1:40 w/agility paddles-buoy-tube
    *1:21 to 1:17

    Warm Down
    600 FR Smooth

    Comments
    Did not swim yesterday, but was able to get a solid workout in today. I am looking forward to doing the 3K at Sarasota next Thursday, and have been looking several possible LCM meets in SWF for July and August. Last year at this time I was out of the water for almost two months. Now I think I can keep the training going as well as participate one day at a couple local LCM meets.
    Categories
    Swim Workouts