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Swim Workouts

  1. Wednesday 5/9/12

    Wednesday 5/9

    PM only SCY

    500 swim
    8x100
    odd: K/sw/dr/bld @ 1:40
    even: IM D1-4 @ 1:30

    3x300 @ 3:45 D1-3 pull w/ paddles + buoy
    4x100 @ 1:45 VS kick FR w/ board
    3x200 @ 2:45 IM 25 DPS/25 bld
    4x100 @ 1:45 VS kick BR no board

    12x100
    3 @ 1:15 D1-3
    3 @ 1:10 D1-3
    6 @ 1:05 hold red HR (:59, 1:00, 1:00, 1:01, 1:01, 1:01)

    100 EZ

    2x (RD1: FR, RD2: FL)
    100 FAST @ 1:30 (RD1), 1:45 (RD2)
    3x50 @ :50 (RD1), 1:00 (RD2) hold faster than 1/2 of previous 100 time
    200 EZ

    Results:
    RD1: :55.0, :27.0, :27.0, :27.1
    RD2: :58.0, :28.0, :28.0, :28.4

    Total: 5800
    Categories
    Swim Workouts
  2. Wed - May 9, 2012

    by , May 9th, 2012 at 04:18 PM (I swim, therefore I am)
    LCM

    *Warm Up*
    1000 DPS -Desc by 100s 1-5,6-10
    10x50 on 50; 1-4@40, 5-8@38, 9-10@37

    *Set 1*
    3(3x200 on 3:30; 3:45; 4:00)
    Target times: 2:45, 2:40, 2:35

    Results:
    2:45, 2:41, 2:38
    2:44, 2:37, 2:32
    2:41, 2:36, 2:29
    200 EZ

    *Set 2*
    1x2000 swim with paddles - EVF focus
    Build pace/effort 50-80% as 2x500, 3x300, 1x100

    200 EZ

    Comments:
    Arms and shoulders felt moderately sore and weak during warmup from Monday circuit training along with tired legs from Tuesday LCM breaststroke kicking with a snorkel.

    First round of the 200s was not focused, but got it together for the next two rounds. Final 50 of final 200 felt like a total failure and I was surprised at the time.

    ..first USMS blog post of 2012.. will to attempt posting my workouts - as inspired by those who are doing it.
    Categories
    Swim Workouts
  3. Technical Difficulties, Wed., May 9

    by , May 9th, 2012 at 03:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 fly drills
    6 x 25 shooters w/MF
    75 EZ

    Main Sets:

    MF Report:

    I made TWO attempts at the 225 MF today, both foiled. The first was ruined by the fin falling off my right foot about 85 yards in. See Speedo's vid of that: http://www.youtube.com/watch?v=InbX1...ature=youtu.be. However, as the clock shows, I was out in 22 high being very conservative with the UWs. I should have stopped at the wall and adjusted the fin in retrospect. My second attempt, the iPhone apparently went to sleep and Pete couldn't get it back on video from picture mode. He tried to stop me, but I thought he was trying to slow me down for James' sake. I was almost 140 in when I realized the video wasn't running. At that point, my legs were dead, especially with yesterday's deadlift fiesta, so I wasn't making another attempt.

    In full disclosure, I cruised a 2:06 last week, which Speedo can confirm. So I knew I would likely be faster today, especially starting with a 22 high. My splits last week were 52/1:00/14. Jimby had made reference to me having done a :52 in a 100 MF before. I'm not sure where he got that ... might have been from a couple years ago even. But I've laid down quite a few 19s in my AFAP 50s lately (did James know this?), so I'm sure I'm much faster now. I may try once again, but right now my 2:06 beats James' very fine 2:10. Power of the MF! I must say doing a 225 MF for time just kills a sprint workout. Couldn't do much after.

    Anyway, the workout:

    1 x 80 MF for time, fin fell off
    120 EZ

    1 x 140 for time, Pete finally got my attention and stopped me
    60 EZ
    hottub, 10 min

    100 EZ

    10 x 50 single arm fly @ 1:00
    50 EZ

    8 x 25 burst + cruise
    50 EZ

    2 x 50 w/stretch cordz, hold for :30
    -- These blasted me. After weeks of tapering, I'm not in the best condition.
    125 EZ

    Total: 2550

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

    Enough of this farting around with D work, time to get back to sprinting!

    Will try to stretch and do RC work later.

    My lack of motivation for LCM continues ... I leave Saturday am for another weekend away, this time outside Boston for the Eastern Sprints. So I probably won't swim over the weekend. Two weeks of kind of sketchy training.

    Updated May 9th, 2012 at 04:36 PM by The Fortress

    Categories
    Swim Workouts
  4. Wed May 9th, 2012

    by , May 9th, 2012 at 02:05 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  5. Wed May 9th, 2012

    by , May 9th, 2012 at 02:02 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  6. Wed May 9th, 2012

    by , May 9th, 2012 at 01:59 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  7. Tuesday May 8

    AM swim at home with Susan

    Did pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]3 x 300 Test Set[/ame] from this week's High Volume Workouts - with a few minor variations. I was extremely stiff and my legs felt like lead in the warmup (probably because of the squats yesterday), so I could tell that the test set wasn't likely to go well. My legs really hurt on the first 300 so I used a pull buoy on the next two and managed to go slightly faster. I guess my base interval stays at 1:30.

    Warmup (1700 / 1700)
    1 x 200 easy free
    1 x 200 @ 3:30 200 IM kick/drill by 25
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    4 x 100 @ 1:45, kick, dolphin-flutter by 25s, descend (wimped out and used fins)
    6 x 50 @ 1:00, #1 & #6 are easy free, #2 to #5 are IM order, build each to fast
    4 x 25 @ :45, w fins, going 5-6-7-8 AFAP strokes off the wall
    1 x 100: easy

    Test Set (1200 / 2900)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:57, 3:56, 3:54 (yuck!)
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Wrap-Up (1000 / 3900)
    2 x
    * 4 x 100 @ 1:40, 1-3) kick dolphin/flutter by 25s w/board, 4) easy swim

    4 x 50 @ :20 sec rest hypoxic. normally I make these fairly easily, but today I had to take one breath on each.

    ** 3,900 **
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/12

    by , May 9th, 2012 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:15
    3 X 100 1:40

    1 X 200 kick 5:00
    1 X 150 kick 3:45
    5 x 50 kick 1:15
    1 x 100 swim

    2 X 100 IM 2:00
    4 X 50-1of each stroke- 1:15
    Two rounds, short break between rounds.

    1 X 400 6:40 6:20
    2 X 200 3:20 3:10
    two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  9. 05.09.12 - Wednesday workout

    by , May 9th, 2012 at 09:13 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty good today. Lots of kick. Tried to mix it up some and not rely on my br kick crutch to make all the intervals.

    SCY

    400 Warm up

    6 Times through:
    * 200 IM - 3:00 (Less that 2:45, substitute 50 stroke for 50 kick)
    * Ended up going 0, 50, 100, 150, 100, 150 kick. Made 2:43 on the last kick.
    * 6 x 25 - :40 choice stroke
    4 x 100 IM - 1:45 (0/25/50/75 IM kick)
    1:00 Break
    8 x 100 - 1:45 (25/50/75/100/75/50/25/0 IM Kick, last 100 sprint - 1:03)
    50 Easy

    100 Timed Kick (Br-1:26)

    200 Cool down

    (4050 total)
    Categories
    Swim Workouts
  10. Tuesday, May 8, 2012 5:00am & 5:00pm

    by , May 8th, 2012 at 10:20 PM (Fast Food Makes for Fast Swimming!)
    This morning I was tired and sluggish. Not sure what time I actually got to sleep last night but it was after midnight. Just did a stretch out swim.

    A.M. Workout

    300 Free
    200 IM
    300 Free Pull

    Lanemate decided the workout today, I just followed along with no big hurry.
    1 x 400 Free @ 6:00
    2 x 200 Free @ 3:15
    4 x 100 Free @ 1:45

    ------------------------------
    2000 Yards

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

    P.M. Workout:

    Got this main set idea from Ande's blog today. It was originally a lot longer than I did, but I'm also on a limited timeframe, and swimmming it solo, I wasn't sure how long I'd be able to force myself to keep going!

    Warmup:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:20

    Main Set:


    4 Rounds of:
    • 5 x 50 into
    • 5 x 25 into
    • 1 x 25 EZ
    • 1:00 rest
    1. 50s Fly/Back by 25s @ :45 <> 25s Back @ :22.5
    2. 50s Fly/Breast @ :45 <> 25s Breast @ :25
    3. 50s Fly/Free @ :40 <> 25s Free @ :20
    4. 50s Fly/Fly @ :45 <> 25s Fly @ :25
    This set was a lot harder in the pool than it looked on paper. Wanted to use Ande's intervals :40s/:20s but couldn't make myself do it.
    On the 4th set, I ranged between :32 and :35s on the 50s Fly. Tough to keep going, definitely a mind game at that point.


    300 EZ Swim

    8 x 25 Dolphin Kick on back w/ Speedo Biofuse fins @ :30

    100 EZ

    ---------------------
    3200 Yards

    5200 Yards for the day
  11. Tuesday 5/8/12

    Tuesday 5/8

    PM only LCM + (brutal) Crossfit

    Swim:

    Straight out of PWB's HVT for the week of May 7th.

    800 swim @ 12:00
    1x200 IM @ 3:20 cruise
    600 swim @ 9:00
    2x200 IM @ 3:20 D1-2
    400 swim @ 6:00
    3x200 IM @ 3:20 D1-3

    (at this point I was running out of time because the young kids were getting in for club practice. I axed the last 200 swim/4x200 IM and did: )

    500 kick cruise w/ fins and board (to warm the legs up for Crossfit, which I am glad I did!)

    Total: 3500

    Crossfit:

    3x
    800 meter run
    20 overhead ball slams (20 lb ball)
    20 kettle bell swings (30 lb kettle bell)
    8 pull ups
    Categories
    Swim Workouts
  12. Tue May 8th, 2012

    by , May 8th, 2012 at 05:32 PM (Ande's Swimming Blog)
    Tue May 8th, 2012

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam with Tyler Mike & Jim
    beside Chris Ned, Larry & James

    Warm Up (LCM)
    400 fr 100 k 300 fr 200 200

    Main Set SCY
    moved to diving well, it was warm

    4 rounds of
    11 x 50 on 40 right into
    11 x 25 on 20
    25 easy
    1:00 break before next round

    rounds:
    1) 50's 25fl/25bk on 40, 25's bk on 20
    2) 50's 25fl/25br on 40, 25's br on 25
    3) 50's 25fl/25fr on 40, 25's fr on 20
    4) 50's 25fl/25fl on 40, 25's fl on 20

    100 easy

    14 x 25
    odds easy on 40
    evens SDK easy speed on 20

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  13. Tuesday, May 8

    by , May 8th, 2012 at 03:50 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 10-15 min

    Deadlift:
    warm ups
    95 x 1 x 1 5
    115 x 1 x 5
    125 x 2 x 5
    135 x 5 x 4

    altitude drops, 4 x 5

    power wheel roll outs, 3 x 25


    Swim/SCY/Solo:

    600 various
    12 x 25 shooters w/MF
    5 x 50 fly drill
    5 x 50 breast drill
    100 EZ

    Total: 1500

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


    I channeled Jazz Feet today at the gym. I even limited myself to a single ab exercise! My neck and shoulder were too swollen and sore from the PRP yesterday to do any upper body work anyway. I just did a recovery swim afterward. Couldn't do much in the pool either

    Since James was so kind as to post his video, I timed it with my iPhone. 2:10 is a super impressive practice time from a push. Kudos to James. Hopefully, my body will be ready to go tomorrow. Here's what Jimby had to say about James' time:

    "That's going to be hard to beat. You need to swim 14.444 secs per 25, or just under 29 per 50, to stay up at this pace for 225 yards. I know you have swum 52 sec 100s with your monofin, and the "formula" for the 200 is to take you 100 time, double it, and add 8 seconds in you're a great middle distance swimmer. This would mean that theoretically you should be able to monofin your way to a 1:42 200. One more length at this pace would be 14 seconds, for an overall 225 time of 1:56. A comfortable smashing of James. However, we also suspect you are not a great middle distance swimmer, plus the formula above applies to people who can breathe. How fast are you kicking backstroke on the surface, breathing as you go? Do NOT swim this in the Pete von "Locked up" Loewe fashion! I think you'd be better off doing the first 7 lengths as a moderate warm up, then try for a fast last 100! And if, god forbid, you do happen to lose "on paper," I will help you use the Finnish formula in a way that will convince virtually ANY reasonable minded person that you did, in fact, win by a lot."

    Updated May 8th, 2012 at 04:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/09/12

    by , May 8th, 2012 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    4 X 150 2:30
    4 X 100 1:30

    1 X 200 kick

    2 X 50 moderate 1:00
    2 x 50 fast 1:15
    2 X 100 moderate 2:00
    2 X 100 fast 2:15
    two rounds, choice. Break between rounds.

    1 X 100 kick 2:15
    6 X 50 kick 1:00

    LCM

    8 X 150 2:20
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  15. It's a Happy FLOG! (finally)

    by , May 8th, 2012 at 11:54 AM (Year Three: The Road Back)
    Woo-Hoo!

    Enough said? Well... maybe not. But, for the first time since having shoulder surgery (and cutting my Go the Distance goal in half - to 250 miles), my FLOG IS HAPPY! (My shoulders were another story during warm-ups - tight & tense - so today became more of a kicking day than a swimming day.) That being said, I'm still very happy with myself and my legs are still sore from today's workout. Here's what I did:

    300 Warm-Up
    4 x 200 Kick w/ fins on 3:30
    4 x 50 Free Fast (w/o fins on 1:30 - did :47, :47, :45, :43)
    4 x 350 Kick (w/ fins - odd: flutter w/ board, even: dolphin w/ board)
    2 x 175 Free (w/o fins)
    150 Cool-Down
    Total Meters - 3200

    I am actually starting to feel stronger when I swim freestyle in the water - like my pull is actually doing something for both arms. Again, woo hoo! What I really need to work on now is endurance. I'm just not able to go very far with what feels like a good pull yet. My shoulder gets tired and sore very quickly. I guess that will come with time too. The truth is that only a few short months ago, I was in an immobilizer sling - feeling a strong pull for even a few lengths is still a good thing!

    It's back to the pool again tonight to coach the 10 and Under's. I'm am having such a blast coaching the club kids that I wish I had discovered coaching sooner. Oh well, better late than never, eh?

    Enjoy your swims today!
    Categories
    Swim Workouts
  16. 05.08.12 - Tuesday workout

    by , May 8th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Kent and Roger. Ran a good bit at my soccer practice last night. Bit tired today but better than yesterday.

    SCY

    400 Warm up

    10 x 50 Fly - 1:00
    3 Times through:
    * 4 x 75 Pull - 1:00
    * 50 Free - :35
    50 Easy

    3 Times through
    * 2 x 200 IM - 3:30
    * 200 Pull - 3:00
    Kent did 200 fly instead of 200 pull. It was kind of nice drafting off him on the first round. We all decided it would be better if I led the lane for the next 2 200 pulls. Hurts a lot more when you put out effort and don't have a draft. I did 2:12 on the second round and 2:10 on the third. IMs were 2:45-2:50 on the first round, 2:40-2:45 on the second round and 2:45-2:50 on the third.

    200 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  17. Monday May 7

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    400 warmup
    2 x
    * 4 x 75 @ 1:25, IMO kick, drill, swim
    * 4 x 75 @ :30 choice

    1 x 400 @ :05 rest, DPS
    2 x 200 @ :10 rest,
    4 x 100 @ :15 rest
    8 x 50 @ :20 rest

    8 x 25 @ :40, kick with fins. even underwater, odd easy

    200 easy

    * 3200 *

    ************************************

    PM Weights

    Inverted rows, bodyweight
    15
    15
    12
    10
    8

    Box squats
    65, 5 sets of 3
    75, 5 sets of 3

    Dumbbell shoulder press
    20 x 10
    20 x 10
    25 x 10

    Updated May 8th, 2012 at 01:32 PM by eric.carlson (forgot the shoulder presses)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Monday, May 7, 2012 5:00pm (2nd swim)

    by , May 7th, 2012 at 10:00 PM (Fast Food Makes for Fast Swimming!)
    I had to get in a real workout after my "sprint and done" workout this morning.

    Warmup:

    300 Free
    200 Free Pull

    Got this main set from Ande's posting earlier today, though I shortened it by 25%:

    12 x 75 @ 1:00 (3 Free, 1 Fly) Flys about :53s
    1:00 rest
    12 x 50 @ :40 (3 Free, 1 Back) Backs about :38s
    1:00 rest
    12 x 25 @ :20 (3 Free, 1 Breast) made the breast "touch n go"

    Nice set

    4 x 100 Free Pull @ 1:15

    300 EZ and out

    ----------------------
    3000 Yards


    4500 Yards for the Day

    -----------------------------

    BONUS: [nomedia="http://www.youtube.com/watch?v=vE8iSMLObmQ"]5-7-2012 Wenatchee, WA 200 Fly Gridge Race - YouTube[/nomedia]

    I had to post it early...enjoy.
  19. Monday May 7th, 2012 Double Trouble

    by , May 7th, 2012 at 03:54 PM (Ande's Swimming Blog)
    Monday May 7th, 2012 Double Trouble
    did around 8800 today

    did not swim Sat or Sun

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam beside Tyler & James Fike

    Warm Up
    400 fr 100 k 400 fr 100 k

    Main Set (LCM)

    8 x 50 on 1:00
    1 4 strokes fast
    2 8 strokes fast
    3 16 strokes fast
    4 32 strokes fast

    moved to diving well & it was hot

    16 x 25 on 20
    3 fr 1 fl

    1:00 rest

    16 x 50 on 40
    3 fr 1 bk

    1:00 rest

    16 x 75 on 60
    3 fr 1 br

    16 x 100 on 1:20
    3 fr 1 IM

    ~ ~ ~ ~ ~

    Double

    Whitney Coached LCM
    noon to 1:15 dove in after warm up
    12:19
    swam with Korey, Ned, & Paul
    beside Jim, Stan & Traci

    Warm Up
    missed it

    Main Set (LCM)

    4 x 50 on 1:00
    1 4 strokes fast
    2 8 strokes fast
    3 16 strokes fast
    4 32 strokes fast



    16 x 50 on 45
    3 fr 1 fl

    1:00 rest

    8 x 100 on 1:30
    3 fr 1 bk

    1:00 rest

    16 x 50 on fr on 45 br on 50
    3 fr 1 br

    8 x 100 on 1:30
    3 fr 1 IM


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/08/12

    by , May 7th, 2012 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 x 50 kick 1:15
    1 X 100 swim

    1 X 400 6:40
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50

    10 X 50 stroke 1:15
    odd: easy even: fast

    WARM DOWN: 4 x 50 easy 1:00

    4500M
    Categories
    Swim Workouts