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Swim Workouts

  1. Week 26 - Saturday AM(training camp day 6)

    by , April 6th, 2013 at 11:56 AM (After a long rest)
    After yesterday's fatigue I did a weight session and a very short swim while my daughter swam her first 2hr workout. She did great and her stroke looks really good. Yesterday she said she prefers long course to short course because there are less turns! Any way today's workout was the same weights as yesterday but with one extra circuit.

    Weights
    4 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    10 mins on vasa swim bench

    Swim
    400 easy
    75 DPS 25 fast
    75 DPS 25 fast
    75 DPS 25 fast
    300 easy
    total 1000

    I may head to the pool later for a real workout later.

    Updated April 6th, 2013 at 12:04 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Friday, April 5, 2013 5:00-6:15pm @ the Y

    by , April 5th, 2013 at 10:45 PM (Fast Food Makes for Fast Swimming!)
    Lap swim session again at the Y. It'll be nice next week when the swim practices get started again. I'm feeling good in the pool again now though. The first part of the week I was halfway sick and trying to do too much too fast after my vacation. I took yesterday off altogether and then went in for a little swim with some effort tonight.

    Warmup:

    200 Free
    200 Back
    200 Kick w/ board
    200 Back
    200 Free
    (1000/1000)

    Swedish 1:01 50s SDK w/ long fins
    Started on the :01, with the goal to beat the upcoming :60/00 on the pace clock on each one. It's easy at first, but when you get closer to leaving on the :30, it's pretty tough.
    Did 30 x 50 SDK w/ long fins. Made them all on the "goal" of beating the second hand on the pace clock to the :60
    It did get a little tough near the end, but with the 1:01 interval, there was plenty of recovery time
    (1500/2500)

    100 EZ swim
    (100/2600)

    10 x 100 Free Pull
    1 @ 1:30
    2 @ 1:25
    3 @ 1:20
    2 @ 1:15
    1 @ 1:10
    1 @ 1:05
    made them all, started @ 1:10, held 1:08s in the middle, then 1:07, and finally 1:04.
    (1000/3600)

    10 x 50 Kick w/ board
    4 @ 1:00
    3 @ :55
    2 @ :50
    1 @ :45 missed it
    (500/4100)

    100 EZ

    ----------------------
    4200 Yards


    Going to Idaho tomorrow for the meet. 2 day LMSC Champs. We'll see how I do. I'm feeling pretty good in the pool tonight, and after the gun goes off it'll be time to race no matter what. Here goes nothing...
  3. Friday, April 5, 2013

    by , April 5th, 2013 at 04:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp , Water temp 79
    Overcast and raining, humidity at 94%

    Warm Up
    Dryland band stretches 10 min
    200 EZ FR DPS
    4x50 on 1:00 FR-CU *41s
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:19s
    4x50 on 1:00 FR desc 1-4, *37-36-35-34

    *Set 1*
    1000 FR on 16:00, broken as 200~3:00/4x50~:50/200~2:50/4x40~:45/200
    *2:45, 39-38-38-38, 2:43, 38-38-38-38, 2:42, right into...

    2(500 FR on 7:30, 3x100 FR on 2:00, 4x50 on 1:00) w/buoy-tube-agility paddles
    *6:48, 1:21, 1:20, 1:19, 38-38-37-37
    *6:43, 1:20, 1:19, 1:19, 37-37-37-36
    ---200 BK
    ---200 FR Kick w/snorkel-fins

    *Set 2*
    5x200 FR on 4:00 w/fins, negative split 100 on 1:15, + 1 second 2nd flip turn
    1)1:11-1:09/2:21
    2)1:10-1:09/2:20
    3)1:09-1:09/2:19
    4)1:10-1:07/2:18
    5)1:08-1:07/2:16

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Due to early morning heavy rain, thunder and lightning I arrived later than usual to the FGCU Aquatic Center. I was unmotivated swimming solo in the ongoing rain as the only swimmer in the pool.

    While not sore, but yet feeling not so energetic in the water I labored my way through Set 1 in the broken 1000 then found more feel for the water during the pull set. Decided to do the 200s with the fins and at least enjoy going faster.

    The lifeguards wearing parkas, hoodies, jackets, etc., rotated shifts watching me from the guard chair under the umbrella as the rain just kept coming down. Then as I was finished, and pulled myself out holding the starting block onto the pool deck, and the guard was getting off the chair, several more swimmers appeared on deck to get in!
    Categories
    Swim Workouts
  4. Week 26 - Friday PM(training camp day 5)

    by , April 5th, 2013 at 04:28 PM (After a long rest)
    I arrived at the pool this afternoon with the pool setup for LCM which in itself is just fine, however i believe this was the straw that finally broke me. This afternoon was miserable! Utter hell in the water. Luckily no injuries or anything long lasting, just dead tired the whole way. I started with weights and the vasa bench and then did a long workout with descending 300s which i never really got into despite my best efforts.

    Weights
    4 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    10 mins on vasa swim bench

    Swimming

    Warmup

    1000 swim with snorkel
    12x50 on 1min drill swim by 25

    Main set
    3x300 on 3.40 descend 1-3
    4x100 kick on 2 min
    3x300 on 3.30 descend 1-3
    4x100 over kick on 1.30
    3x300 on 3.20 descend 1-3
    4x100 AFAP on 2min

    Warmdown
    400 IM

    Total 5900m
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -04/08/2013

    by , April 5th, 2013 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #13
    SCY

    WARM UP:
    2 x 250 4:00
    2 X 100 1:40

    1 X 400
    Rest :20 @ 200
    Choice, fins optional

    4 x 50 kick 1:15
    1 X 100 swim

    4 X 75 1:20 choice
    50 perfect stroke/25 fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    @@@@@@OPTION@@@@@@

    Sprint/Middle distance swimmers:
    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to race pace

    OR

    Distance swimmers:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy

    2550/2750Y
    Categories
    Swim Workouts
  6. Friday, April 5

    by , April 5th, 2013 at 02:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ SpringHill:

    Warm up:

    550 various
    5 x (25 scull + 25 free) w/agility paddles @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :35
    50 EZ
    5 x (25 fly w/agility paddles + 25 EZ) @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise (free flip SDKs -- rotate back to right side to belly)
    100 EZ

    5 x 30 max rest
    -- dive off side w/chute & fins and SDK to 15 m, cruise back
    -- this is very hard (if you use a big chute), but so great for starts
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    3 = back from blocks at the top (13s)
    1 = free dive off side (12)
    3 = free w/fins from a push (10s)
    2 = breast w/fins from a push (13 flats)
    50 EZ

    5 x 20 in & outs, fast free flip
    50 EZ

    8 x 25 w/chute @ 1:00
    -- 2 breast pull, 2 back, 2 torque drill, 2 scull
    50 EZ

    Total: 3250


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

    Whew, kinda tired from 6 days in a row of swimming. I opted to work on sprinty things -- starts, turns, fast 25s today. Taking tomorrow off. I deserve it if I must say so myself. :-) My house is excruciating clean. You would never know children live here. Off to Pittsburgh shortly!
    Categories
    Swim Workouts
  7. 04.05.13 - Friday workout

    by , April 5th, 2013 at 09:56 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny.

    SCY

    600 warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Stroke - 1:30 (Fly - 1:22, Bk - 1:29)
    1:00 Rest
    4 Rounds of:
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breath - ok... I was taking 2 breaths on this)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breath - took 2 on these as well)
    * 75 Pull - 1:00
    100 Easy
    This was pretty tough. Pulls were :52-:55 and IMs were all about 2:50. Felt like I was on the edge of oxygen debt most of the time.

    200 Fly Kick / 1:00 Rest
    200 Bk Kick / 1:00 Rest
    200 Br Kick / 1:00 Rest
    200 Fr Kick

    32 x 25 - Odds easy free @ :30, evens hard stroke/IM order @ :20

    3 x 100 Bk pull - 1:30

    2 x 50 Scull w/ paddles - 1:15
    4 x 50 Kick w/ fins - 1:00 (Underwater sdk down/back easy)
    2 x 50 Scull w/ paddles - 1:10

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  8. Week 26 - Friday AM (training camp day 5)

    by , April 5th, 2013 at 08:25 AM (After a long rest)
    I had a really rough nights sleep, waking in a cold sweat at around 2am. I ended up getting up and had a very early breakfast at 3am. Surprisingly the workout this morning was not too bad. I am still very sore(that word again) and stiff, but what do I expect I guess.

    400 free with snorkel
    6x50 catchup on 45
    8x75 kick on 1.20
    10x100 on 1.30 swum as 12.5 over kick, 12.5 swim with overkick by 25 with snorkel
    8x25 with fins under water on 40
    4x150 with fins on 2min swum as 50 easy, 50 under 25 seconds, 50 easy
    16x50 with paddles and buoy on 35 holding under 30
    100 easy

    Total 4000

    I found the 10x100s with overkick with snorkel very difficult at the beginning. The 150s with the middle 50 fast was tough but I made them. The last 16x50 i felt surprisingly good and once I got into a rhythm I made these quite easily.
    Categories
    Swim Workouts
  9. The friday flyer returns

    by , April 5th, 2013 at 07:37 AM (Mixing it up this year)
    It was pouring today so I only dug out my swim bag, not the monofin that I wanted to use. Even so I just did my set on an easier interval.

    500 free
    500 Free kick w/zoomers

    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:49, 3:43, 3:36, 3:29

    500 free kick w/zoomers
    500 free w/strapless paddles & snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  10. Refreshing morning swim

    Last night I went to my first (indoor) rowing class since summer. I had been wanting to resume these workouts ever since I returned to the city in early March, but I had to wait a bit while a foot injury healed sufficiently that the pushoff from the pedals wasn’t aggravating it. (It’s an old injury, to the joint connecting my big toe to my foot, and I had hurt it again at a trampoline session in late January.) My goal last night was simply to reacquaint myself with rowing form and make it through 45 minutes of class, and I did that. After some warm-up and half- and quarter-rows for form work, we did some power tens (series of 10 strokes fast—my fastest got down to 1:55), then the following set:

    5 x (2 minutes fast, 1 minute easy) [descended these from 2:27 to 2:11)

    2 minute rest / stretch
    At this point I thought the workout was about done. We had 6 minutes left, and we usually spend the last few minutes of class warming down and stretching. But, nope, the instructor decided he wanted to do the above set again. Since we had time for only 2 rounds, we did 3:

    3 x (2 minutes fast, 1 minute easy) [descended from 2:28 to 2:11)

    It was nice to be back rowing—I’m hoping to add this to my weekly schedule on a regular basis.

    This morning I swam at the Y with a friend. The pool was crowded when I got there, and we had to get the duo swimming in the fast lane to agree to circle with us. (Who takes “Would you mind circling?” as an actual question, anyway?) They left after a few laps, though, and we had the lane to ourselves for most of the workout. Here’s what I did:

    750 warmup (400s, 200k, 200 pull)

    4 x 75 FR k/d/s @ 1:30
    4 x 150 FR/BK/FR desc. @ 2:30 [2:15 > 1:58]

    5 x 500s with traveling backstroke
    1st 500 = FR except 1st and 10th 50s are back
    2nd 500 = FR except 2nd and 9th 50s are back
    3rd 500 = FR except 3rd and 8th 50s are back
    etc.

    250 warmdown + play

    The pool was a good temp this morning—I even got a bit chilled when I was swimming at warmdown pace. Luckily there’s a sauna and steam room at this pool, and I made good use of them post-swim today. Weights this afternoon and ballet class tonight made for a full day of exercise. I'm definitely looking forward to a massage tomorrow!
  11. Workout 04/04/13: evening

    by , April 4th, 2013 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Well, we were able to get all of the air back into the house, post-audit, so all is well. Our house was built in 1883, so they found areas of improvement, but were impressed with our ability to reduce our oil usage from ~1300 -> 540 gallons per year by putting in the pellet stove. Looking to find more solutions to making the more house energy efficient. Before supper:

    200 Fr/200 Bk/200 IM drill

    5 x through with snorkel:
    - 100 kick on 1:50 (~1:40)
    - 100 FR agility paddles on 1:20 (~1:10)
    - 100 FR pull with buoy on 1:30 (~1:15)

    50 EZ

    5 x 100 on 1:30 (~1:15)
    - 25 FR strong, 50 BK Fast, 25 FR DPS

    50 EZ

    8 x 75 on 1:10
    - odds = no free IM's (~1:02)
    - evens = Dolphin Dive in Deep (~ :55)

    50 EZ
    1 x Noah's Ark pull with buoy
    50 EZ

    2 x (50 from blocks into 100 EZ)
    - FR ~ 25 (huge calf cramp heading into the turn)
    - BR ~

    50 EZ and out
    (Solo/Rec/4250 yds/75 min)
    --------------------------------

    Apparently I found some motivation yesterday, and the pool conditions helped to keep me going as it was practically empty! Split the lane the whole time, in fact, which is a great bonus. Felt like a good mix and I was happy with the 50 FR at the end, despite the cramp - just tried to swim through it. It probably didn't help that I went from the blocks, as it was a longer practice for me with lots of kicking, and tensing up for the start is likely what did me in.

    I'll be dry through the weekend, but might try to hit the gym. I have restarted some drylands recently, including pushups and core work. Working on flexibility, too. Have a great weekend, everyone!
    Categories
    Swim Workouts
  12. Week 26 - Thursday PM(traing camp day4)

    by , April 4th, 2013 at 09:00 PM (After a long rest)
    Rereading my workouts this week the word sore has been used a lot. Tonight continued the trend and i was sore, my stomach muscles hurt from this mornings dryland and my shoulders were really stiff. Overall I felt very tired. There was some quality in the middle of this workout but mainly it was long easy stuff. This is my 4th 10-12K day in a row.

    2x500 swim on 6.30 warmup
    16x75 IMs no free on 1.15 holding 1min
    8x(100 drill/swim by 25 on 1.25, 2x50 on 40 holding sub 30)
    6x200 kick with fins working turns with 10 seconds rest
    5x100 easy warm down on 1.30

    Total 5500

    Despite feeling tired I held the 50s at 28-29 seconds.
    Categories
    Swim Workouts
  13. Thursday, April 4

    by , April 4th, 2013 at 04:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up/Transition:

    650 various
    8 x 50 w/agility paddles
    odds = scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ
    2 x (6 x 25 back shooters w/fins @ :30 + 50 EZ)
    -- was happy to make these, the last 25 of each set was a little tough
    -- 6 kicks per 25
    50 EZ
    6 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    2 x (25 AFAP backstroke from the blocks, on the top + 75 EZ
    -- 13s
    50 EZ

    1 x 50 backstroke from the blocks, on the top @ 100 pace
    -- 30 high
    -- I should be able to go a second+ faster than this with a tech suit and tapered
    200 EZ

    4 x (100 AFAP w/fins, broken @ each 25 for :10 + 300 EZ)
    fly, 49+
    back, 48
    breast, 54
    backstroke kick, 48
    -- my legs were just burning on the last one, ouch
    -- I tried breathing every stroke in fly. I'm not certain how much this slows me down, but I might try it in the first 25 of the 100 IM. I always die big time in that event and I think it's partly because I'm UW so much the first 50. I think I'll only take 12 kicks on the backstroke leg instead of the 14-15 that I took last time.

    8 x 50 smooth w/agility paddles @ 1:00
    odds = free
    evens = back
    50 EZ

    Total: 4400


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

    The pool was lovely, cool, and empty today. Such a nice place to train.

    I was thinking about my knee issue and was wondering whether it was related to the extreme angle iso squats with weights I've been doing. Love these, and they are supposed to build explosive strength. But I think it's taxing on the knee getting up for such a deep position.

    Caffeine: inflammation and timing
    http://www.swimmingscience.net/2013/...ation-but.html

    Wide butterfly entry:
    http://www.swimmingscience.net/2013/...butterfly.html
    Categories
    Swim Workouts
  14. Thursday, April 4, 2013

    by , April 4th, 2013 at 04:05 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, humidity at 91%

    Warm Up
    Hot shower 10 min
    Dryland band stretches 10 min

    *Set 1*
    4(200 FR on 3:00, 2x100 FR on 1:30, 4x50 on :50)
    *2:52, 1:24, 1:23, 40-39-39-38
    *2:46, 1:22, 1:22, 39-39-38-38
    *2:45, 1:22, 1:22, 40-39-39-38
    *2:44, 1:21, 1:22, 39-38-38-38, right into...

    4x300 FR on 4:40
    *4:15, 4:10, 4:08, 4:06, right into...

    4(3x100 on 1:30, 4x50 on :50)
    *1:23, 1:22, 1:21, 38-38-39-38
    *1:22, 1:22, 1:22, 38-38-38-38
    *1:21, 1:22, 1:21, 38-37-38-37
    *1:21, 1:21, 1:20, 38-37-37-37
    ---200 FR Kick
    ---200 BK

    Warm Down
    1000 FR as steady state swim w/fins-snorkel-agility paddles
    Dryland band stretches 10 min

    Comments
    Broken 5600 FR swim with no water warm-up to simulate possible race conditions. Intended to do 5000, but for some reason had water in my brain and did four rounds of Set 1 instead of three. I will do the next broken 5000 swim without 50s or on :45, and the 300s on 4:30, either this weekend or next Tuesday.

    Without warmup the first 200 felt like an effort of 2:30 although it was slow at 2:52. Did one OW sighting every other 50. The results today are more a realistic snapshot of my current readiness for a 5K OW swim. If I can hold around a 1:24/100 meter pace for the 5K swim, that would be in the 1 hour-10 minute range, as compared to my 2012 swim of 1 hour-18 minutes.

    The 2013 Miramar Lakes 5K OW course will be a one lap 5K swim versus the three lap loop 2012 swim. As someone who has never raced with jammers, I am not yet convinced they will make any significant difference, but I will certainly wear them on race day for I need all advantages I can get.

    Updated April 4th, 2013 at 05:34 PM by fdtotten

    Categories
    Swim Workouts
  15. Week 26 - Thursday AM (training camp day 4)

    by , April 4th, 2013 at 02:21 PM (After a long rest)
    Despite having a restless nights sleep last night I felt much better today. Last night I could not get comfortable and kept waking up in weird positions where my muscles ached. My wife said I was swimming in my sleep and started twitching around 2am. I recall I used to do this a lot when I was in college but have avoided this to date in the second go around of swimming. I felt much stronger in the pool today and my energy level was good.

    Warm up
    1000 swim with snorkel concentrating on DPS
    12x100 on 1.30 getting heart rate up

    Main set
    5x100 easy on 1.20, 1x100 on 1.05
    4x100 easy on 1.20, 2x100 on 1.05
    3x100 easy on 1.20, 3x100 on 1.05
    2x100 easy on 1.20, 4x100 on 1.05
    1x100 easy on 1.20, 5x100 on 1.05

    8x75 kick on 1.30

    Warm down
    200 easy

    Total 6000

    I went 1.03s on the 100s which equated to a quick look at the clock, a turn and off again. This was hard but I was glad I made it. The last three were especially hard since I took a big mouthful of water on the last turn of #2, but I was able to get back on it. Unlike the 200s on Tuesday I was able to get into a nice rythm on this set.

    After the swimming I dried off and did a dry land set for about 30 minutes, as follows:

    3x(8 pull ups, 3x1min of situps, 20 overhead medicine ball throws, 20 chest medicine ball throws, 20 medicine throw downs, 4mins on the vasa swim bench)

    Updated April 4th, 2013 at 05:33 PM by StewartACarroll

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -04/05/2013

    by , April 4th, 2013 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #12
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 600
    Choice, rest :20 @ each 200
    Fins optional

    6 X 50 kick 1:15
    1 X 100 swim

    4 X 50 1:20
    Descend 1-4 #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    $$$$$$$$$RACE PACE SWIMS$$$$$$$$$$$
    1 X 50 blocks @ 100%
    1 X 100 easy
    1 X 50 blocks @ 100%
    4 X 50 easy warm down

    2500Y
    Categories
    Swim Workouts
  17. Workout 04/04/13: morning

    by , April 4th, 2013 at 11:20 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    2 x (150 Kick/150 Pull with buoy/150 Bk)
    4 x 50 FR on :40
    100 Loosen and out
    (Solo/Rec/1800 yds/45 min)
    ----------------------------

    Preston's appt in Albany was fine yesterday; had his heart checked out due to some issues while playing basketball and the fact that he has grown so much. I had heart surgery when I was two, so the doctor wanted to get some more specific testing done to be sure. We are relieved.

    Very quick swim this morning. The folks from Efficiency Vermont are here at the house doing an energy audit, which is only $100 due to a promotion that I signed up for at the town voting day last month. Of course, I now pay around $9/month for a charge on my electricity bill to help fund the program, so I am paying for the darn thing anyway. They will be pulling all of the air out of the house shortly, so I will get some hypoxic work here at home.
    Categories
    Swim Workouts
  18. 04.04.13 - Thursday workout

    by , April 4th, 2013 at 11:11 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. The smooth, fast fly I had going yesterday appears to be gone today. Such is the life of the inconsistent swimmer. It wasn't too bad today though. Had a good 100s on 1:15 set.

    SCY

    600 Warm up

    8 x 100 Kick - 1:45
    * 2 x free, 2 x fly/br, 2 x br, 2 x bk/br

    4 x 50 Fly - :50, descend
    quick break
    4 x 50 Free - :45, descend
    1:00 Rest
    6 x 100 - 1:15; odds 1st 25 fly, evens free
    100 Easy
    Made 1:10 on #1 and then 1:13 on #2 and #3. When I dropped to 1:10 again on #4, I though I'd turned the corner and started recovering on the non-fly lengths. Alas I was wrong about that and finished the last 2 on 1:13.

    10 x 100 Pull - 1:20
    Good set. Dave was pushing me hard 2 lanes over. Started @ 1:08-1:10 and we quickly dropped to 1:05s. Somewhere around #6, we were down to 1:03s. Last one was 1:01. Not sure I'd have descended down to 1:01 on my own.

    2 x 100 Kick - 1:45
    100 Free - 1:20
    25 fly/75 Free - 1:20
    25 bk/75 pull - 1:20
    25 br/75 pull - 1:20
    100 pull - 1:20
    2 x 100 kick - 1:45

    12 x 25 - :30; odds no breath, evens easy
    :30 rest
    6 x 50 kick w/fins - 1:00; odds down underwater sdk, easy back, evens Fly/Bk/Fr
    :30 rest
    3 x 100 stroke - 1:45 (did fly - 1:20, bk - 1:30, br - 1:26)

    250 Cool down

    (5550 total)
    Categories
    Swim Workouts
  19. Strong swim today stroke felt good

    by , April 4th, 2013 at 07:36 AM (Mixing it up this year)
    Today was actually more of a stroke work day but turned into a good effort too.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free w/snorkle, strapless paddles & bouy held 1:29's
    5x100@1:45 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk went 1:35, 1:36, 1:35, 1:37, 1:40
    5x100@1:30 free w/paddles & bouy held 1:20's
    500 free kick w/zoomers fast pace lapped 2 swimmers during this

    300 w/snorkle 100 free, 100 free under water recovery, 100 scull drill front & back
    200 free w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  20. Wednesday, April 3, 2013 7:00-8:30pm

    by , April 4th, 2013 at 12:35 AM (Fast Food Makes for Fast Swimming!)
    Assistant coach today

    Warmup:

    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick w/ board
    (1600/1600)

    "Pre-set" (whatever...this sucked):

    "no paddles" (this is all that was wrote)
    200 Pull @ 1:00 rest between each
    300 Swim
    400 Pull
    400 Swim
    300 Pull
    200 Swim
    (1800/3400)

    This was supposed to be all IM, but we did the first 200 Free. She didn't mention that till we had almost finished the first 200. We're not mind readers...c'mon!
    Who does IM PULL?!??!? I said I've never done a fly/IM set pull in my lifetime, and she thought that was strange. "Really?" she asked.

    My shoulder was a bit sore after this, and for good reason. I was already feeling ty prior to practice from basically 3-4 days of being sick after my vacation trip, and today's practice didn't help much.

    Main Set: (at least what was wrote down)
    3 ROunds of:
    • 400 IM @ 7:30
    • 2 x 200 Free @ 2:40
    • 4 x 100 Stroke @ 1:40 (round 1 FLy, round 2 Back, round 3 Breast)



    I did the 400 IM, subbing free for the fly, and the 2 x 200 Free, then got out. I had it with tonight's practice! BS! Had I been in good shape (not taking off 12 days), not sick, and didn't have "newbies" in the lane, it would've been a decent practice tonight, but under the circumstances...

    -----------------------------------
    4200 Yards

    I seriously doubt if anyone finished the set completely...30 minutes more to complete 2800 Yards! I was the fastest one there tonight and I was struggling with it.

    I'm going to take the next 2 days off from the pool and just relax before the meet. THis is a no pressure fun meet for me. Yeah, it's the LMSC Champs, but that doesn't mean anything. I'm basically doing all off events anyway, and our LMSC is all about fun at the meets anyway.