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Swim Workouts

  1. Sunday, April 14

    by , April 14th, 2013 at 05:25 PM (The FAF AFAP Digest)
    I was dead today from deep tissue + yesterday's all day gardening session. So I just hopped in and went 1650 EZ.

    We definitely had crazy buyers. When they found out we hired our own engineer, in a huff, they signed releases to the K based on their guy's report. Then they submitted an email detailing repairs they wanted and were in another huff when they found we had put the house back on the market. I'm not sure they even read our engineer's report or his rebuttal of their engineer Their engineer (who we guess may not be one since the report wasn't stamped) thought we should do things like rip up 1920s floors to make the joists closer and rip out walls to put in copper piping for one drain that was in perfect working order. The report was basically a wish list of structural upgrades. And they attempted to outright lie and say their inspection company didn't do repairs, which was patently false (do they think we can't use google?). Today, they said they would hire a third engineer if we would agree, in advance, to pay whatever repairs that engineer suggested. ?!?!?! Really whacko buyers to think any sane person would agree to that. I'm not sure if they're just idiots or they think it's a buyers market here or what ... Even their home inspector said it was a unique property in wonderful shape for an old house with numerous upgrades already (new garage, new guest house, new pool, new windows, new roof, new wiring, new kitchen). I'm glad we washed our hands of them. Now I have to vacate the house because another prospective buyer is coming over. And it looks like we may have to have another open house during Zones next weekend. Not the best timing, oh well. Jimby and Stud, who are staying here, will have to be super neat. :-)

    I'm just so very glad they precipitously signed a release so that we could put it back on the market right away. I hope the next prospective buyers are not insane. Please.

    Updated April 14th, 2013 at 06:09 PM by The Fortress

    Categories
    Swim Workouts
  2. Good Saturday at the Y

    by , April 13th, 2013 at 02:50 PM (Mixing it up this year)
    The pool was actually a great temp today probably about 83. Felt good.

    Topped off workout with a visit to the hot tub.

    500 free
    500 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:47, 2:47, 2:45, 2:43, 2:36

    8x25@1:00 shooters w/monofin
    8x25@1:00 fly w/monofin
    200 fly kick w/monofin
    8x25@:45 1 arm fly w/monofin
    8x25@:30 fly w/monofin

    500 free kick w/zoomers
    500 free w/snorkel every 4th lap scull

    Total 4000 yards
    Categories
    Swim Workouts
  3. Week 27 - Saturday

    by , April 13th, 2013 at 12:49 PM (After a long rest)
    My daughter and I swam at the same time today(different lanes) and I suspect this is going to be the new norm for years to come! The seniors do dry land for an hour so there were extra LCM lanes while they worked out. I swam about an hour in the 50m pool and then moved to short course yard pool for the final part of my workout. Today I still felt sore and stiff but not swimming last night made a lot of difference in my energy level. This is giving me confidence that when I taper I will start to feel much better and stronger.

    Warm up
    1000 free with snorkel
    10x50 with snorkel on 50 swum as 25 kick, 25 over kick free

    Main Set
    5x400 alternating pull, swim on 5.30
    6x50 kick on 45 with fins

    Warm down(in scy)
    10x50 kick with fins on 45
    10x50 catchp on 45
    200 easy

    Total 3800m, 1200yds

    Swim bench
    after swimming I went in the weight room and used the vasa swim bench. I did 3 sets of hard pull for 7mins per set, with enough time to grab water between sets. Even this felt pretty good. I always feel the soreness between my lat and tricep for the first few minutes, then it goes away as I get going.

    I had a great set of 400 meter swims today and i am really happy with my progress. I went 4.50, 4.55(swim), 4.45, 4.52(swim), 4.55. I have not done a main set of 400s LCM since I got back in the pool and despite these hurting muscle-wise I felt strong and when I went to push harder I was able to pick it up. I start my taper next week which I am so looking forward to. Roll on Nationals!

    Updated April 14th, 2013 at 11:03 AM by StewartACarroll

    Categories
    Swim Workouts
  4. 04.13.13 - Saturday workout

    by , April 13th, 2013 at 10:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Brandon at the HSV nat. Not sure what the intervals were exactly. Most of this was just last in, first out.

    LCM

    800 Easy IM warm-up

    400 Free
    50 Kick
    4 x 50 Fly
    50 Kick
    400 Free

    200 Free
    200 IM
    200 Free
    100 Pull
    4 x 50 Back
    100 Pull
    200 Free
    200 IM
    200 Free

    8 x 100 odds free, evens IM Order (the fly hurt really bad but I made it)
    2 Rounds of:
    * 4 x 50 IM Order smooth
    * 4 x 50 Free fast

    (5100m Total)
    Categories
    Swim Workouts
  5. Friday, April 12, 2013 7:00-9:00pm

    by , April 13th, 2013 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    Another good workout tonight. I'm getting back into racing shape really quick after my vacation a few weeks ago. I have a USAS meet coming up a week from now, and then it'll be 2 1/2 weeks after that till USMS Nats. I can't wait.

    Warmup:

    400 (25 Free/25 V-sit scull)
    (400/400)

    12 x 100 SDK w/ long fins (4 @ 1:30, 4 @ 1:25, 4 @ 1:20) held them all around 1:10 or so
    (1200/1600)

    10 x 100 Free Pull @ 1:40 (went 1:02-1:04s)
    (1000/2600)

    16 x 25 SDK w/ long fins underwater @ 1:00
    (400/3000)

    Main Set:

    4 x 200 Choice Stroke non-Free @ 5:30 (These are Fast)
    • #1 Fly - 2:20 Felt strong
    • #2 Back - 2:34
    • #3 Breast - 2:50
    • #4 Back - 2:35

    4 x 200 Free @ 4:30 (again, these are FAST)

    • a few folks got out at this time, so I moved over a lane so Jared and I could race each other.
    • #1 - went 2:06 - thought this was a bit fast...
    • #2 - again 2:06, right with Jared
    • #3 - another 2:06, I tried to get out ahead of him, but he caught me on the final 50
    • #4 - wasn't going to lose this one, or at least I was going to go down trying if so...went 2:03, got out after it, built the 3rd 50, and full sprint kick coming home the final 50. I caught a glimpse of John looking over at the pace clock as we were finishing, normally he doesn't do that, so he must've thought we were moving.
    • My best time is a 1:55.8 in a meet, so to be 7 seconds off of that in a practice set it good news.

    (1600/4600)

    6 x 25 AFAP @ 1:00

    • First 3 non Free - did Fly
    • Second 3 Free

    (150/4750)

    300 Cooldown

    ----------------------------
    5050 Yards
  6. Workout 04/12/13: eve

    by , April 12th, 2013 at 07:12 PM (Maple Syrup with a Side of Chlorine)
    The strange day/week continues. Got to the pool, guard runnijg late due to track practice. (I know, but it is true ). My hour swim cut down to 30min was not horrible, as we did some group sharing in the back hallway. Planned to do a IM test set from PWB, but did the first part only and got out.

    200 fr
    4 x 50 IMO on 1min
    200 ez
    200 IM
    200 ez and out
    (Solo/Rec/1000 yds/15 min)
    -------------------------------

    Not that the times were spectacular, with 4 people in the lane, but I guess my watch didn't save the splits. Poo.

    Had grilled cheese and tomato soup for dinner, thanks to Lena.
    Categories
    Swim Workouts
  7. Friday, April 12

    by , April 12th, 2013 at 05:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles
    4 x 50 free, EVF emphasis
    50 EZ

    Main Sets:

    4 x through
    8 x 25 burst + cruise @ 1:00
    50 EZ @ 1:00

    50 EZ

    2 x (25 AFAP free w/fins from push + 75 EZ) @ 3:00
    -- 10s

    8 x 25 w/chute & agility paddles
    -- 2 breast pull, 2 back, 4 scull
    100 EZ

    Total: 2600


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

    Had to swim at SpringHill today, and the pool was uncharacteristically packed for 2:00 pm. So I couldn't do much, and was tired anyway. Though bursts in and of themselves are easy, 32 of them is almost 500 yards of explosive work. Had a deep tissue massage after the workout. Ouch! The legs were painful, and I apparently had a lot of knots in the scapular area.

    Done with the chute until after Nationals!

    Still no word on our buyer's structural engineering report.

    Off to dinner with friends shortly.
    Categories
    Swim Workouts
  8. Friday, April 12, 2013

    by , April 12th, 2013 at 05:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    2x100 FR on 2:00 as 2(25RA/25LA) *1:33, 1:30
    2x100 FR on 2:00 as 2(50CU/50 DPS) *1:25, 1:24
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest) desc by round
    *1)34s, 2)33s, 3)32s, 1:00 rest - right into...
    100-200-300-400-300-200-100 FR on 1:30/100 INT, faster going down
    *1:18, 2:37, 4:00, 5:20, 3:58, 2:35, 1:16
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    4x400 FR on 6:00, w/buoy-tube-agility paddles
    *5:22, 5:24, 5:21, 5:19
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    2000 FR as4(200 Smooth, 300 Strong) Focus points;
    -Consistent EVF on DPS w/breathing 2RS/2LS
    -Steady moderate six-kick with pull
    -Build second 25 of each 50
    -Maximize turn pushoffs/streamline

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Comments
    Reviewing and sharpening FR stroke technique in warmup, long swims, and warm down. Did tempo 50s into a ladder swim followed by 400s pulling. I am considering the possibility that during last several weeks I was on the border line of neural fatigue during some workout sessions. With about two weeks out from the Miramar Lakes 5K OW swim, I will consolidate my current level of fitness towards being fresh and ready to go on race day.

    Neural Fatigue and Swimming
    http://www.swimmingscience.net/2012/...-swimming.html

    Updated April 12th, 2013 at 05:37 PM by fdtotten

    Categories
    Swim Workouts
  9. Workout 04/12/13: noon

    by , April 12th, 2013 at 02:53 PM (Maple Syrup with a Side of Chlorine)
    Wednesday before work I was able to sneak in 1600 yds in 25 minutes, which was a nice treat. Busy couple of days, along with some issues at home has led to sleepless nights and a bit of stress. It was nice the beginning of the week (like, in the 60's with sunshine), but now it is 38 with sleet, an overcast day to go along with my mood.

    400 FR w/ snorkle, 400 Back, 400 IM w/u

    10 x 75 on 1:10
    - 25 Kick/25 FR Fast/25 pull

    100 FR/100Bk/100 FR continuous with Agility paddles
    Put the snorkel back on:
    - 4 x 50 Quarter's Strong FR on :45
    - 100 Kick, 100 Pull with buoy
    - 4 x 50 FR FAST on :40 (28, 30, 29, 29)
    - 100 Kick, 100 Pull with buoy
    - 4 x 100 Quarter's Strong FR on 1:30
    - 100 kick, 100 Pull with buoy
    - Take off snorkel

    50 Breast (working on underwaters) and out
    (Solo/Rec/3700 yds/60 min)
    ----------------------------
    Such a nice release to get into the water and swim today. Like many, I find that my stress level goes up a bit when I can't hit the pool. Sometimes it is nice to think about not thinking very much, and just go. Planning to swim again tonight.
    Categories
    Swim Workouts
  10. 04.12.13 - Friday workout

    by , April 12th, 2013 at 09:36 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Didn't sleep well last night. Kind of dragging this morning and didn't get going very quickly.

    SCY

    600 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    Break

    5 x 200 - 2:45 Convert Free->IM
    100 Easy
    This was supposed to be all IM. We changed is so we would have a chance at making the set. The last 2 were all IM. I made 2:48 and 2:50 . I should be able to do this set but something wasn't working right today w/ my strokes.

    5 Rounds of:
    * 100 Up/Down kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down kick - 1:30 (:05)
    * 200 - 3:00 Convert Free->Fly
    50 Easy
    Made 200 fly on 2:55. Not too bad but it wasn't as smooth as it was earlier in the week. Maybe I'm just tired.

    6 x 25 Free - :30 One no breath
    6 x 25 IM Order, no free - :30 One no breath
    :30 Equipment break
    6 x 25 kick w/ fins - :30 One no breath
    6 x 25 kick w/o fins - :30 One no breath

    200 cool down

    (5450 Total)
    Categories
    Swim Workouts
  11. Week 27 - Friday AM

    by , April 12th, 2013 at 08:30 AM (After a long rest)
    I had a conference call to discuss a project with our Korean partner last night at 10pm and I went to bed a couple hours later than usual. The alarm went off what felt like 15 minutes after I went to bed, but in reality it was 4.30am. This morning was setup as long course(when I left last night it was still short courseso someone spent a lot of time late last night converting the pool over). This morning felt ugly, even though the times were not too bad. My shoulders were stiff and I never really loosened them up.

    400 swim with snorkel
    6x50 catchup drill on 1 min
    600 free breathing every 5 with good streamline turns
    12x50 AFAP on 1min
    100 easy
    6x100 AFAP on 2min
    100 easy
    8x50 with fins on 50, 25 underwater, 25 free
    100 easy
    200 with fins no breath 25, AFAP 25, no breath 25, AFAP 25, no breath 25, AFAP 25, AFAP 25, no breath 25
    100 easy

    Total 3600m

    I went 32s on every 50, 1.06 on the 100s

    Updated April 12th, 2013 at 08:37 AM by StewartACarroll

    Categories
    Swim Workouts
  12. Long Course day and just got in to feeling my pull

    by , April 12th, 2013 at 07:43 AM (Mixing it up this year)
    This was a day to just feel my stroke in the water. That was for everything I did.

    500 free
    500 free kick w/zoomers

    10x100@2:00 free w/strapless paddles & bouy went 1:40, 1:36, 1:35, 1:35, 1:35, 1:35, 1:34, 1:34, 1:34 and don't know on last one since someone jumped in my lane going the wrong direction when I was clearly circle swimming.

    500 free long and loose w/snorkle
    500 free kick w/zoomers strong

    Total 3000 meters
    Categories
    Swim Workouts
  13. Thursday, April 11, 2013 7:00-9:00pm

    by , April 12th, 2013 at 01:11 AM (Fast Food Makes for Fast Swimming!)
    Had a substitute coach tonight. John actually is using Thursdays for the next few weeks to do a "coach swap" among the 4 practice groups, so everyone will get to work with a different coach for a bit. Tonight, we had Darcy, who is our coach for the younger age groupers (group #2 of the 4) on the team. She chose to focus on stroke drill/technique work with us tonight, with a bit of fun stuff in the drills as well.

    Warmup:

    400 Free
    300 Drill (did 200 Fly, 100 Free)
    200 Kick w/ board
    100 Free
    (1000/1000)

    2 Rounds of:
    • 2 x 150 Kick (1st round no fins, 2nd round SDK w/ long fins) @ LIFO
    • 4 x 75 Drill @ 1:10 (did odds Fly, evens Free)
    • 8 x 25 Swim @ :30 Odds Fly, Evens Free

    (1800/2800)

    At this point she mixed us up among the 6 lanes so that we were all with different people than normal, and began doing various different drills and swims with the 3 strokes (besides freestyle).
    All 25s...

    Fly and Back was focused on SDKs,
    Also on Fly was fast kicking with getting our butts up
    Backstroke we did laneline pulling drills, holding objects on our head to prevent head movement, other kicking drills for body position. (Note: my backstroke hasn't been changed a bit)
    Breaststroke did some opposite side isolation swimming (grab right hand to left foot behind back and swim). This really lets you know if you have a weak side to your stroke. My left leg does almost nothing this way. It also tells you if you're trying to overcompensate one way or the other.

    All during these 25s, the lanes were getting green marks on the whiteboard next to our lanes. We weren't sure what these marks were for, but assumed they weren't good. At the end, she explained that the green marks were for breaking the "pet peeves" of her and the other coaches...like not leaving from the wall, not finishing your swim to the wall, first stroke breathing off wall (after streamline come up and breath before a stroke), etc.
    Our lane had 4 marks...
    Each mark was worth 5 pushups.
    :steroids:
    20 pushups! Had I known we were playing for pushups per lane, I would've tried to earn more of them.
    (~1500 yards of drills & swims/4300)

    200 cooldown

    -----------------------------
    4500 Yards
  14. Week 27 - Thursday

    by , April 11th, 2013 at 09:42 PM (After a long rest)
    It feels like I have been rushing round all week to try to make it to the pool. Once again I was a little late getting out of the office and did not get to the pool until 6.30. I was on my own again tonight and it was hard getting going.

    1000 swim concentrating on DPS
    3x(2x75 kick on 1.20, 3x50 back on 50)
    2x400 IM on 6mins
    10x50 catchup drill on 50
    6x175 on 2.20 swum as 25 fly, 100 free, 25 back, 25 free
    100 easy

    Total 4450
    Categories
    Swim Workouts
  15. Thursday, April 11, 2013

    by , April 11th, 2013 at 07:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    @SCY Diving pool
    200 yds with water polo ball
    10 min passing
    10 min drive R/L, take pass and shoot cage corners
    20 min 2 on 2 halfcourt WP scrimmage

    *Set 1* @LCM Pool
    1000 FR builds second 25 of each 50, and power push w/tight streamline off the turns
    ---2:00 rest
    1000 FR w/agility paddles as 5(100 Smooth/100 Strong) also build 2nd 25/50 and power push w/tight streamline off the turns

    *Set 2*
    1000 FR w/snorkel as 5(50 kick/scull, 100 CU w/strong kick)
    ---2:00 rest
    1000 FR w/buoy-agility paddles-tube, 3rd stroke breathing, as smooth/long as possible

    Warm Down
    400 FR-Fly-Bk-BR EZ
    Dryland bands

    Comments
    Recovery swimming and water polo (did not throw hard - mostly corner cream puff lobs after I made the goalie move closer to me).
    Categories
    Swim Workouts
  16. Thursday, April 11

    by , April 11th, 2013 at 03:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    4 x 50 free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    Did a slightly modified version of the main hypoxic/speed set from Workout #1 of Week #14 from the HIT forum, including 24 shooters: http://forums.usms.org/showthread.ph...k-14-April-1-7.

    w/fins:
    8 x 25 back shooters @ :40 + :20 extra rest
    1 x 100 fast free @ 90% w/agility paddles, :55
    200 EZ

    6 x 25 right side shooters @ :40 + :40 extra rest
    1 x 100 fast IM @ 95%, broken @ 25s for :10, :51
    200 EZ

    4 x 25 belly shooters @ :40 + :40 extra rest
    1 x AFAP 50 breast, :28
    100 EZ

    2 x 25 shooters @ :40 + :20 extra rest
    1 x broken AFAP 50 dolphin kick w/board, :10 rest @ 25 (11-12s)
    100 EZ

    4 x through:
    1 x 25 shooter @ :40, no extra rest
    1 x 25 AFAP free, no breath (10s)
    100 EZ

    100 EZ

    Total: 3400


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

    I was pretty beat today from yesterday's weights. Still managed some decent times. But was battling calf cramps the entire workout. Need to book a massage; I've just been too preoccupied.

    Our structural engineer is at the house now evaluating our foundation. Hopefully, my stress level will go down after that. Trying not to get too worked up over this issue, but I really think the buyers intentionally did this to screw with the price. The wife who I detest was nattering on about how she is an "expert" in moving/buying houses (and should "create an app" -- rolls eyes). Well, good luck to them finding another beautiful old house with a pool, guest house and summer swim club membership. There aren't any in this school district or any others close by.

    Edit: Our engineer says our foundation is structurally sound. There is one wall near the basement exit that has some water damage/crumbling that could be repaired. But it might not even be a problem for many years, hence we don't really need to repair it or comp them the money. He thought we were in very good shape for an old house. Glad we got our own consult. Now at least we are in a better position to negotiate.

    Updated April 11th, 2013 at 03:49 PM by The Fortress

    Categories
    Swim Workouts
  17. Thu Apr 11th, 2013 LCM

    by , April 11th, 2013 at 10:31 AM (Ande's Swimming Blog)
    Thu Apr 11th, 2013

    Skipped Monday
    Swam Tue & Wed
    Lifted Tue


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037


    Whitney Coached
    6:30 dove in around 6:32
    LCM UT Swim Center main pool
    Swam with: Todd, Tyler, Jim, Korey, Pat, Kellie, Paul, David & several others


    Warm up
    800

    Main Set

    12 rounds of 3 x 100 (1 & 2 on 1:30, #3 on 1:25)
    swim steady & make it,
    after each round of 3, shift lane leadership, leader goes to the end &
    who ever was 2nd now leads

    12 x 50 on 50
    #1 & #3 kick, #2 bk, #4 fr with 3 breaths


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Categories
    Swim Workouts
  18. 04.11.13 - Thursday workout

    by , April 11th, 2013 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Felt stronger today than yesterday. It helps when you don't practice soccer the night before you swim. Had a good 300 IM.

    SCY

    600 Warm up

    2 x 100 Free - 1:30
    3 x 100 IM - 1:30
    Break

    4 Rounds of (Stroke = IM Order by round):
    * 2 x 50 Hard Stroke - :45
    * 2 x 50 Easy Free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 swim - 4:00 Convert free -> IM (Made the 300 IM on 4:07)
    50 Easy

    6 x 50 Kick w/ fins - 1:00 (odds underwater sdk down/back easy, evens IM order)

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  19. In honor of distance day at Y Nationals

    by , April 11th, 2013 at 07:33 AM (Mixing it up this year)
    I wish I could go to Y Nationals but with Trying to get out of debt using Dave Ramsey's program, I had to make some tough decisions this year. I already have most of my national trip to California paid off, so that is the only major meet I will do this year.

    Still swimming the local stuff with the kids.

    Since this would be the day I would do the 1650 and the 1000 if I had gone, I decided to do a broken 1650 pull for time. Set my heart rate too high on this but did keep going since it was near the end.

    500 free
    500 free kick w/zoomers

    broken 1650 free w/paddles & bouy 1-2-3-4-5-6-7-8-9-10-11 @:05RI final time 22:48
    350 Free EZ w/snorkle

    500 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  20. Wednesday, April 10, 2013 7:00-9:00pm

    by , April 11th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    (500/500)

    20 x 50 @ :50
    I did 10 of them SDK w/ long fins, and 10 of the flutter kick w/ board no fins. Pretty much turn and burn/straight 500 kick at the end.
    (1000/1500)

    8 x 200 Stroke - IM Order 2x thru @ 4:30/4:30/4:30/4:00 (for Free)
    • build each one by 50s, (i.e. like a Corvette, start out 3rd gear, 4th, 5th, and 6th gear on the final 50)
    • Fly - 2:30 / 2:25
    • Back - 2:40 / 2:43
    • Breast - 2:51 / 2:53
    • Free - 2:16 / 2:14

    (1600/3100)

    4 x 300 Free Pull @ 5:00
    Odds EZ (24 HR)/Evens Fast (29+ HR) per :10 count
    Went 3:33 / 3:16 / 3:35 / 3:13

    100 EZ
    (1300/4400)

    Set from a USC workout that John found online:
    4 Rounds of:

    • w/ fins and paddles:
    • 75 Free at "relaxed" pace @ :50 / 25 Free (15 Yard burst, EZ to wall ) @ :30
    • 75 Free at 200 or faster pace @ :50 / 25 Free (15 burst, EZ) @ :30
    • w/ fins only:
    • 75 Free at 200 or faster pace @ :50 / 25 Free FAST @ :30
    • :30 bonus rest before next round

    Wow...what a set. Very challenging, was coming in around :45/:46 seconds on the 75s, then getting through the 25s for a little rest before doing it again and again...
    (1200/5600)

    8 x 25 Free @ :30 holding your 200 Free pace (1:55/8 = ~:14.5 per 25)
    Not too bad, but have to keep moving strong.
    (200/5800)

    400 EZ

    ------------------------------
    6200 Yards


    Over 200 GTD Miles now for the year...still about 12 miles behind my goal pace though. Dang vacation set me back a bit, but I should be able to get back up there again soon.