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Swim Workouts

  1. 08.29.12 - Wednesday workout: Backstroke breakthrough?

    by , August 29th, 2012 at 10:40 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Kyle and Whitney. Roger is always pointing out that my shoulder isn't going deep enough when I begin my backstroke stroke. I can force my shoulder lower but it feels awkward. I'm faster when I do it but it is hard to keep it up and I get lazy when I'm tired. Today, I was experimenting during warm up. Instead of trying to force more rotation from the shoulder, I relaxed my elbow bend and pressed my elbow toward the bottom of the pool. This set up a more natural shoulder rotation. Immediately, I could tell I was pushing more water on each stroke. Instead of struggling to make 1:30 on a 100 back, I was making 1:25 easily. So, it appears to be faster. Am I doing it right? Maybe. Are my backstroke woes behind me? No, my sdks still stink, my kick is weak and I still have trouble breathing comfortably. But it is much better.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 200 - 3:00 (Odds IM; Evens Pull/Kick)
    * 100 Easy
    * 5 x 100 - 1:45 (Odds Stroke - Fly, bk, br; Evens IM)
    * 200 IM Drill

    (4200 Total)
    Categories
    Swim Workouts
  2. Tuesday, August 28, 2012 5:30pm at the Y

    by , August 28th, 2012 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    10 x 100 Free @ 1:30 (cruised 1:11-1:15s)
    5 x 100 Free Pull @ 1:20 (1:10s)
    200 Kick w/ board

    Main Set: (swam with Jared)

    We didn't pick intervals, but took somewhere in the vicinity of a minute rest always leaving on the top.

    1st round I didn't look at my times, nor did I give too much intensity.
    400 Free
    300 Free Pull
    200 Flutter Kick w/ board
    100 Fly

    Round 2: Hit it!
    400 Free (went 4:39)
    300 Free (went 3:20) dropped the pullbuoy at the 200 turn. It was slipping with the jammers.
    200 Flutter Kick w/ board (went 3:09)
    had about 2 minutes rest, then:
    100 Breast for time from push (went 1:17)
    I got some really weird toe/foot cramp during the breaststroke, and decided to call it quits at this point. Plenty of yardage for today.

    100 EZ

    ------------------------
    3700 Yards

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

    Other news:

    I'm giving serious thought into joining the USAS club team (Velocity Swimming) here in Wenatchee this year. Mostly due to the costs of the masters team potentially going up high enough to tempt me to the dark side.


    $110/month for the USAS team dues.
    I'm already paying $39/month for YMCA membership (which is just for extra swimming, I don't do the weightroom or other stuff)
    This last year we were @ $25/month for masters (which I know is cheap), giving me a total of $64/month that I was paying.


    • My masters practices are "uncoached" in a sense, as I am basically making up my own workouts, and have no true training partners on a consistent basis (same with YMCA lap swims).
    • The cost of the masters workouts may be going up significantly, due to pool operational costs and guards. This may bring my YMCA + Masters total close to the $110/month of the USAS dues.
    • I think it'll be a win-win situation for just a little more cost by me.
    • I'll have consistent training and training partners, and a coach for feedback, etc. All evening swimming, with occasional mornings as well.
    I still need to talk with the head coach about it, but he's fine as long as the $$$$ is paid.
  3. Tuesday 8/28/12

    Tuesday 8/28

    PM only SCY

    500 swim
    4x
    4x25 @ :40 shooters w/ fins, 2 DKP, 1 Fast, 1 EZ

    8x25 @ :30 burst + cruise
    50 AFAP
    150 EZ

    2x
    6x25 @ :35
    200 @ 3:00
    5x25 @ :35
    200 @ 3:00
    4x25 @ :35
    150 @ 2:15
    3x25 @ :35
    100 EZ
    RD1: 25s pull w/ strapless paddles, 200s/150 pull w/ buoy + paddles + snorkel
    RD2: 25s kick w/ fins and snorkel (hands at side), 200s/150 kick on back in S-line w/ 5 kicks off every wall (200 #1), 7 kicks off each wall (200 #2), and 9 kicks off each wall (150)

    Total: 3500
    Categories
    Swim Workouts
  4. Tue Aug 28th, 2012

    by , August 28th, 2012 at 04:52 PM (Ande's Swimming Blog)
    Tue Aug 28th, 2012

    Swam Wed, Thu, Fri, Sat but not Sun
    Lifted: Wed and will Lift M W F S this week

    LCM, Mabel Davis Pool
    Whitney coached
    swam with with Jim, Korey, & Kelly
    beside Marcio, todd & tyler
    6:00 - 7:30 dove in around 6:15

    ~ ~ ~ ~

    WARM UP
    assigned 1200
    did 200

    Main Set

    100 IM strong
    400 FR aerobic
    1:00 rest

    200 IM strong
    300 FR aerobic
    1:00 rest

    300 IM strong
    200 fr aerobic
    1:00 rest

    400 IM strong
    100 fr aerobic

    800 done 200 RA 200 k 200 LA 200K

    800 done (25 fl fast 75 fr easy, 25 FR easy 25 bk fast 50 fr easy, ... you get the idea)

    ~ ~ ~ ~ ~

    2012 Meets & Events

    SCM season is next and looking for one or 2
    prob week before & after Thanksgiving
    Nothing definite yet
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/29/20122

    by , August 28th, 2012 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend :45

    1 X 200 kick + 100 swim

    3 X 50 descend 1-3 to fast 1:00
    4 X 25 fast :30
    Four rounds, choice.
    #4 25 on 1:30

    5 X 300 pull 4:15
    Descend 1-3
    #4 and 5 negative split and fast

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  6. Tuesday August 28th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1050)
    3 x
    * 150 @ ?? 3rd & 5th 25 choice
    * 100 @ 2:15 kick

    1 x 100 kick
    1 x 200 swim

    Set I (1800 / 2850)
    3 x
    * 3 x 100 @ 1:45, first 6 strokes off wall are strong
    * 4 x 50 odd fast @ :45, even recover @ 1:15
    * 2 x 50 @ 1:00 stroke, strong. Went breast on first two sets, back on the third.

    Set II (1300 / 4150)
    1 x 100 pull, recovery
    1 x 400 @ 6:00 pull
    2 x 200 @ 3:00 pull
    4 x 100 @ 1:30 pull

    100 easy

    ** 4250 meters **

    After several months with few to no cramps, they have been back with a vengeance these last two workouts. Today I started getting twinges toward the end of the main set so I used a pull buoy on the last set of 3 x 100 and managed to stretch my calves and feet enough as I pulled to keep them away, but near the end of the 400 pull my left calf seized up, then on the first 200 my right calf went, then my right foot, and finally my left foot went. None of them was bad enough to make me get out, but they hurt and slow me down.

    I really wish I knew why this happens so I could do something about it.
    Categories
    Swim Workouts
  7. Sunday August 26th - PM Swim

    Warm-up (1200)
    2 x 200 @ 3:10
    2 x 200 @ 3:10, 50 drill / 50 swim
    2 x 200 @ 3:10, 25 drill / 75 swim

    Set II (1400 / 2600)
    5 x 100 ascend @ 1:15, 1:20, 1:25, 1:30, 1:35
    12 x 75 pull w/buoy only, 4 @ 1:05, 4 @ 1:00, 4 @ :55 (only made the first two @ :55, did the last two @ 1:00)

    Set II (500 set / 3100 total)
    4 x 25 @ :40 flutter kick w/fins and board, odds easy, evens AFAP
    2 x 100 @ 1:30 dolphin kick with mono fin on back (I planned to do 6 x 100 but had massive calf and foot cramps)
    8 x 25 @ :35 underwater SDK w/fins

    Wrap-up (400 / 3500)
    12 x 25 @ :45 no-breather
    100 easy

    ** 3500 **

    I must have tweaked my back this morning hauling bags for my daughter's trip to the airport. I felt fine when I got home, but when I woke up from a short nap an hour later (it was an early trip) my right lower back was spasming. It was a scary, deja-vu feeling as I had lots of back problems years ago but haven't had any in symptoms in at least 10 years. It felt slightly better once I warmed up, but I felt it throughout the main set so I cut it in half.
    Categories
    Swim Workouts
  8. Monday 8/27/12

    Monday 8/27

    PM only SCY

    Ripped straight from the HVT forums (props to PWB)

    400 swim (100 FR/300 IM k/dr/dr by 25)
    3x200 @ 2:40 pull w/ buoy
    5x100 @ 1:15 D1-5
    100 EZ

    5x (D1-5)
    100 @ 2:00 kick
    400 @ 5:00 pull w/ buoy + paddles + snorkel

    6x100 @ 1:30 kick w/ fins (odd: 25 under H2O/75 cruise, even: 75 cruise/25 under H2O)

    300 EZ

    Total: 5000

    Updated August 27th, 2012 at 09:59 PM by Calvin S

    Categories
    Swim Workouts
  9. Monday, Aug. 27

    by , August 27th, 2012 at 07:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    50 EZ
    6 x 50 @ :50 w/paddles & fins
    odds = free
    evens = kick
    50 EZ

    Speed sets:

    I did a slightly modified version of workout #1 from the HIT forum. [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]


    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    5 x 50 flutter kick w/fins & board @ 1:00
    descend 1-4 to fast, cruise 5, extra :15 rest before #4
    1:00+ rest
    -- 31, 29, 28, 26 high

    1 x 25 AFAP fly w/fins + 75 EZ, 11 low

    5 x 50 backstroke w/fins @ 1:15
    descend 1-4 to fast, cruise 5, extra :15 rest before #4
    1:00+ rest
    -- 34, 29, 26 high, 24 low

    1 x 25 AFAP back, no fins from block + 75 EZ
    -- 13 low, rolling start and toes above gutter b/c of slippery stainless wall, was deep & went past 15 m mark

    5 x 100 @ 2:00
    1-4 = 75 smooth free w/paddles + :10 rest + 25 fast flutter kick using paddles as kick board, descend the 75s to 200 pace
    5 = EZ

    1 x 25 AFAP backstroke from blocks + 75 EZ, 13 low

    5 x 50 w/fins @ 1:30
    1-4 = 25 AFAP back shooter (9s) + 25 EZ
    5 = EZ
    1:00+ rest

    1 x 25 AFAP free w/fins + 75 EZ, 10 high

    50 EZ

    Total: 2750


    Acupuncture, 40 min


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

    Didn't feel great after warm up. Not enough quality sleep with the elbow and nitro patch headaches. But still think I got in a decent speed workout. I liked this workout if I don't say so myself.
    Categories
    Swim Workouts
  10. Sunday, Aug. 26

    by , August 27th, 2012 at 11:28 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x (6 x 25 shooters w/MF) @ :35-:40
    -- 6 back, 6 belly, 6 twirling, 6 side
    50 EZ

    10 x 50 stroke drill @ :20 RI
    odds = caterpillar fly
    evens = breast

    16 x 25 @ :30
    odds = single arm fly
    evens = easy speed fly
    100 EZ

    10 x 50 @
    odds = back kick
    evens = smooth free
    50 EZ

    Total: 2800


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


    Just did a slow mo recovery workout yesterday. It was fairly crowded, so I'm glad that was all that was on the agenda. Hoping to do either workout #1 or #2 from the HIT forum today: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. After goofing off much of August, I finally got in 7 workouts in a row! I'm going to try to push through until Saturday before taking another day off as I may be traveling this weekend.
    Categories
    Swim Workouts
  11. Mon Aug 27th, 2012

    by , August 27th, 2012 at 11:10 AM (Ande's Swimming Blog)
    Mon Aug 27th, 2012

    Swam Wed, Thu, Fri, Sat but not Sun
    Lifted: Wed and will Lift M W F S this week

    LCM, Mabel Davis Pool
    Chis coached
    swam with with Jim, chris, & Jeff
    beside Marcio, Kellie, & Korey
    6:00 - 7:30 dove in around 6:05

    ~ ~ ~ ~

    WARM UP
    assigned 4 3 2 1
    did around 6 or 700

    Main Set

    4 x 400 desc on 1:00 rest
    went 5:40, 5:25, 5:19, 5:13

    4 x 50

    3 x 300 desc on :40 sec rest
    went 4;15, 4:05, 3:55

    4 x 50

    2 x 200
    went 2:40, 2:33

    4 x 50

    skipped the 100 fast


    ~ ~ ~ ~ ~

    2012 Meets & Events

    SCM season is next and looking for one or 2
    prob week before & after Thanksgiving
    Nothing definite yet
    Categories
    Swim Workouts
  12. 08.27.12 - Monday workout

    by , August 27th, 2012 at 10:02 AM (Pete's swim blog)
    Swam w/ Roger, Danny, Dave, Dave and Ray. Knocked out a lot of yardage pretty quick today. Not quite as stiff and sore as I usually am on Mondays. Saturday, I showed up to my team's U16 soccer game expecting to relax on the sidelines and manage substitutions. When I got there, the other coach came over and said "uh coach... are any of your parent's referees?" I told her no but I am a referee and if she didn't have a problem with me being a ref, I'd do it. The biggest problem I had was that I wore flip-flops to the game and they weren't going to be suitable for running. So, I ended up reffing the first half barefoot. I handed the team over to one of my players (and a "responsible adult") who had broken his arm last week. He did an awesome job as a coach calling in subs and making sure everyone was in the right place. The team played better than I've ever seen and they won convincingly.

    Last night I played in our weekly short sided games. Last week I did a lot more scoring. This week, we had more younger ex-college players show up. Not quite as much scoring on my part but plenty of running. I learned a lot. Hopefully I can find a way to pass it along to my U16 team.

    Here's today's workout:

    600 Warm up

    4 x 125 Free - 1:45
    1:30 Rest
    3 x 500 Free - 7:30 (6:17, 6:17, 6:12)
    100 Easy
    I seem to be able to get to the 1:15 pace w/ my drag suit but not a lot faster. I'd like to get down to 1:12s.

    5 x 200 - 3:00
    * Odds IM (2:45-2:50)
    * #2 50 Kick/75 Free
    * #4 50 Pull/50 Kick
    100 Easy

    4 x 50 - 1:00 IM Order

    200 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  13. Saturday, August 25, 2012 Gil Young Meet Results

    by , August 26th, 2012 at 12:14 AM (Fast Food Makes for Fast Swimming!)
    Well, it was about as I had expected. Since I went into the meet with no expectations, I came out with the "no results" that I expected.
    I was 80% sure earlier in the summer that I wouldn't even sign up for this event at the end of the summer on the pure fact that I know I'm not in shape for it at the end of summer. Well, on the final day of online entries I asked my wife if she wanted to go to Portland to visit the grandparents and my sister for the weekend (and let me swim on Saturday evening). At least I swam which was fun, even if it wasn't anywhere near my top performances.

    Long Course Meters:

    200 Free - 2:16.35 entry - went 2:17.21
    This was probably my best overall swim of the day, because it was first. Still 3 seconds slower than start of summer.

    100 Breast - 1:24.35 entry - went 1:26.40
    This was 5 heats after the 200...I felt good for the dive, pullout, first 5 strokes, and then I needed the wall for my next pullout. Oh yeah, this isn't SCY! I died.

    200 Medley Relay - We had 3 of us from our LMSC team - Hydropower Masters. We talked about doing a dedication relay in honor of Peony Munger who is my teammate who has been battling pancreatic cancer for the past year. Well....she's coming down to her final days now, and we swam this relay for her. A 4 x 50 Fly Relay. I know it's nothing compared to the miles and miles of butterfly workouts she's done over the past 6 years in masters workouts, but it was all about her. I ended up swimming the first and fourth legs of the relay, and Margaret Hair and Cynthia Clutter were my other two teammates for the relay. It was fun.

    200 Back - entered 2:44.35 - went 2:45.38
    Hmmmm...my vote for all time worst event ever in long course

    100 Fly - entered 1:05.99 - went 1:06.78
    semi pleased with this event. There was a good race next to me with Dennis Baker winning in low 1:03, and That Guy a 1:04 mid. Congrats to both of them!

    200 IM - entered 2:33.35 - went 2:39.02
    The only good part of this race was the final 50. Basically because I was almost done with my day! I looked right (my breathing side) and there was no one to race. I looked under the laneline to my left (with no breath) and saw my competition about 2 bodylengths ahead of me. Apparently this is impossible to do according to Rowdy Gaines in his Olympic coverage, but I had no problem seeing my competition on my non breathing side.
    Well, about 15 meters from the end of the race I looked again and I was at the guy's hip, so I poured it on to the finish. Ended up touching him out my 0.2 seconds.


    Glad the meet is over...I'm wiped out. Now it'll be time to relax, visit with family, and get to bed at some time. We're planning on driving to the Oregon coast tomorrow with the kids, getting lunch and stuff, and then returning the long drive home to Wenatchee. It'll be at least 9 hours of total driving tomorrow. And yes, I'll have my wife take over at some point of the drive!


    And I'm glad LCM season is over for me. Bring back the short pools!! Oh crap! I have an OW event in 2 weeks.
  14. Friday, August 24, 2012 5:30pm at the Y

    by , August 24th, 2012 at 11:12 PM (Fast Food Makes for Fast Swimming!)
    Prep for the LCM meet tomorrow (or maybe not so preppy)

    Warmup:

    2 x 100 Free @ 1:30 (1:11s)
    stopped to talk with the diving coach from the high school team who was there way back when I was in high school. He's a very positive encouraging guy.

    Jared came in at this point, and we "warmed up":
    4 x 100 Free @ 1:30 (1:06-1:07s) more of a race

    1 x 500 Free Pull (went 5:58)

    8 x 75 Flutter Kick w/ board @ 1:25 (went 1:20-1:23s)
    --basically this was a straight 600 kick.

    100 Free EZ

    Main:

    5 x 100 (25 Fly, 75 Free) @ 1:20 (went 1:11-1:14s)

    100 EZ

    That Guy's Timed Swim Challenge Of The Week (100 Back - 1:04 )

    went 1:09 (did 11/7/4/3 SDKs by 25s)
    respectable at least

    100 EZ and taper time for the meet tomorrow.

    ------------------------
    2600 Yards


    Order of Events tomorrow:

    400 Free (will warmup while this event is in the water- no more than 3-400 meters)
    my philosophy: limited practice time over the summer, limited energy...why waste it here?
    200 Free - swimming it
    100 Breast - swimming it
    50 Fly - NOPE
    200 Medley Relay - I'm sure the Oregon Masters Relay Record Smashers will be at it again
    400 Medley Relay - Ditto
    200 Back - swimming it
    50 Free - NOPE
    100 Fly - swimming it
    200 IM - swimming it
    200 Free Relay - happy I don't have to sit thru these
    400 Free Relay - this too
    800 Free Relay - same here


    Shouldn't be too bad, until the death by Dennis Baker's outboard motor wake in the 100 Fly.

    Updated August 25th, 2012 at 09:44 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  15. Friday 8/24/12

    Friday 8/24

    AM only LCM

    500 swim
    500 pull w/ buoy + paddles (1x25 of each 100 scull)
    300 kick w/ fins + board

    200 IM kick @ 4:00
    200 IM drill @ 3:30

    4x200 @ 3:30 100 STRK/100 FR (IM order)
    4x200 @ 3:00 opposite fin + opposite paddle smooth FR

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/28/20122

    by , August 24th, 2012 at 06:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We may be closed Monday depending on the hurricane. If so we will do this workout on Tuesday.

    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 descend 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick-descend- 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75-1 of each stroke- 1:15
    Four rounds

    1 X 200 free 3:00 3:00 3:00
    4 x 50-descend- :40 :50 1:00
    Three rounds. Round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  17. Friday, Aug. 24

    by , August 24th, 2012 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    6 x 50 fly drills @ 1:00-1:10
    50 EZ

    Speed Sets:

    10 x 25 burst dolphin kick on back with fins @ 1:00

    10 x 25 burst dolphin kick on back, no fins @ 1:00

    100 EZ

    4 x (50 AFAP w/fins + 100 EZ)
    fly, 23 mid
    fly/back, 24 low
    back/breast, 26
    dolphin kick w/board, 25

    100 EZ

    Total: 2550


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

    Met with Speedo today. The poor boy is recovering from a nasty cold/bronchitis and couldn't do much. But it was very nice to chat and catch up. He swears he's not retiring from swimming despite loving mountain biking and trail running.

    Will do some rehab exercises and stretching tonight. Gym + yoga is on deck for tomorrow.
    Categories
    Swim Workouts
  18. 08.24.12 - Friday workout

    by , August 24th, 2012 at 09:51 AM (Pete's swim blog)
    Swam w/ Kyle and Dave. Pretty light turnout but we had fun anyway. That is if by "fun" you mean 200 timed fly.

    SCY

    600 Warm up

    4 x 300 - 4:30 Descend (4:00, 3:50, 3:44, 3:40)
    50 Easy
    Couldn't stay with Dave on the last one of these. Drag suit just got to me and I was ready to throw up after 200 yards.

    20 x 50 - 1:00
    (2 x IM order, IM order kick; 1 x IM Order down, IM kick back)
    50 Easy

    3 x 300 - 5:30 100 Stroke/100 Kick/100 Pull
    100 Easy

    200 Timed stroke - (Fly 2:50)
    Felt smooth and easy for 50 yards but I was still losing ground to Dave. At 100 yards, I was hurting but still able to keep going. After that, it was all pain. Thought about stopping at 150 but I gutted it out. For me, 2:50 is a really good drag suit time. It's less than 15 seconds off my meet time.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  19. Thursday 8/23/12

    Thursday 8/23

    PM only LCM

    500 swim
    3x200 @ :10 rest pull w/ paddles + buoy + snorkel
    500 kick w/ fins + board 250 FL/250 FR
    4x100 @ 1:30 D1-3, hold 4
    100 EZ

    kick w/ fins:
    200 @ 3:00 build each 100
    3x100 @ 1:30 D1-3
    4x50 @ 1:00 odd fast/even cruise

    3x100 @ 1:45 cruise
    3x200 @ 3:30 strong
    9x50 @ 1:00
    3 fast
    1 EZ/2 fast
    2 EZ/1 fast

    150 EZ

    Total: 4300
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -08/24/12

    by , August 23rd, 2012 at 05:10 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
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds.
    50's: odd: fast even: easy
    #4 50 is on 1:30
    Choice. IM'ers should go 1 round of each.

    10 X 150 free 2:15
    1-5: swim 100 moderate/50 fast
    6-10: negative split

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts