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Swim Workouts

  1. Week 175 - Friday

    by , February 5th, 2016 at 10:20 AM (After a long rest)
    I got home around 8pm last night. By the time I ate and helped my daughter with her math homework it was 9:30 and I was beat. I slept well until about 2am and was then restless until the alarm went off for practice. I was really dragging this morning and was achy in the water during the warmup. This feeling lifted but was sluggish today despite some decent times.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    4x(100 kick,125 done as 100 free and 25 back,150 free all on 1:35)
    100 easy
    4x(25 under water kick on :40, 50 free on :40, 75 back on 1min)
    200 easy
    6x75 with fins trying to hold faster than :38(200 pace) on 1:30

    warm down
    200 easy

    I went 1:25s on the kick, 1:25s on the free/back using this as somewhat active recovery, and 1:30s on the 1:50s. This was tougher than it sounds. On the next set I was not quite making the full 25 underwater in streamline position. On the 50s I was holding :28s. On the 75s I descended going :39,:38,:38,:37,:36,:35.

    I was was not exactly lighting it up today but it was a good aerobic workout and I felt much better at the end than the beginning. Hopefully I will feel better tomorrow.

    ---------

    i I don't know how I forgot to write this morning that my son received concussion #3 yesterday. Once again it was in PE. This time it's in high school and luckily it's not as severe but my wife is distraught and angry. My son feels much better today but is off school again.

    Updated February 5th, 2016 at 04:25 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Thur Feb 5

    by , February 4th, 2016 at 06:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 DPK shooters w/fins @ :40
    100 EZ

    Main sets:

    3 x
    4 x 25 burst SDK + cruise 1:00
    1 x 50 EZ

    100 EZ

    4 x (broken 100 fly w/fins + 100 EZ)
    -- :10 rest @ each 25, each 25 @ 100ish pace
    extra 100 EZ at end

    4 x 25 free w/paddles & drag sox @ :45
    50 EZ
    4 x 25 SDK w/drag sox
    50 EZ
    4 x 25 SDK w/drag sox
    100 EZ

    4 x 25 no breath free w/paddles @ :35
    100 EZ

    Total: 3150



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


    I actually made it through the broken 100 flys today! I seem to recall that last time I attempted this, I couldn't make even one 100. I obviously felt a little better today, but one that I did differently was to breathe twice in a row after the breakout. If I swim the 100 fly this year (maybe in early April), I may try the same thing. When I'm underwater so much the extra oxygen makes a difference.

    Later in the afternoon, I did 30 minutes of yoga & stretching and worked my shoulders over with a lacrosse ball.
    Categories
    Swim Workouts
  3. Thursday, February 4, 2016

    by , February 4th, 2016 at 04:05 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 78, pool at 81
    Partly sunny, 72% humidity

    Warm Up
    1000 IM Swim
    --400 REVO, 400 K/S by 25, 200 EZ/Strong by 25

    Set 1
    8x25 on :40 IMO
    *Fly 17s, BK 18s, BR 21s, FR 15s
    3x100 on 2:00
    --1)50Fly/50BK *1:14
    --2)50BR/50FR *1:18
    --3)100 IM *1:16
    16x25 on :30 IMO as (4x24, :30 rest)
    *Fly 17s, BK 18s, BR 21s, FR 15s
    ...EZ 200 BK/FR by 25

    Set 2
    12x300 FR
    1-2) 2x300 on 4:30 *3:43, 3:40, RI
    3-4) 2(6x50 on :45, :30 rest) *35s
    -- >1 min for equipment
    5-6) 2x300 on 4:30 w/snorkel-paddles-buoy-tube *3:39, 3:38, RI
    7-8) 2(6x50 on :45, :30 rest) w/same *35s-34s
    -- >1 min for equipment
    9-10) 2x300 on 4:30 w/fins *3:19, 3:15, RI
    11-12) 2(6x50 on :45, :30 rest) w/same *30s-29s

    Cool Down
    ...EZ 300 as BK/FR by 50

    Comments:
    Set 1 is my first 2016 attempt at an EZ speed style effort of 85-90% to begin building faster but still efficient stroke tempo. Struggled on some of them, need to plan in those kind of sets to adapt towards doing faster IM swimming against the clock.

    In reading through various USMS forms, it seems that working up towards doing 12x300 FR would be suitable as one of several variations of broken pace training swims to support preparation for 3K OWS events. At first I was going to do Set 2 as 12x300 FR straight, but did not feel up to it mentally, so wimped out and adapted it to discover where I am at this point, be more relaxed and to survive the set. Started out conservative feeling OK trying to keep my head down more. Then as always pulling is more work for me than swimming full stroke, so I got tired, thinking to cut it short, but then began to recover somewhat during the round with fins. When I set out some of my training goals this weekend, one might be to work up to in two months, 12x300 FR on 4:00 no equipment starting out about 3:45 and progress down to 3:30.

    Updated February 4th, 2016 at 04:18 PM by fdtotten

    Categories
    Swim Workouts
  4. Workout 02/04/16: noon

    by , February 4th, 2016 at 02:46 PM (Maple Syrup with a Side of Chlorine)
    Quick swim today between errands ...

    200 free/200 back/200 im drill
    600 shark swim
    100 loosen and out
    (Solo/Rec/1300 yds/22 min)
    --------------------------------
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 02/05/2016

    by , February 4th, 2016 at 01:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 fly/50 free 3:00
    1 X 100 back/50 free 3:00
    1 X 100 breast/50 free 3:15
    1 X 150 free--easy 3:00
    Two rounds

    4 X 300 pull 5:00
    negative split

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  6. Week 175 - Thursday

    by , February 4th, 2016 at 09:59 AM (After a long rest)
    Yesterday I had to travel to Atlanta and due to my flight time was unable to swim before heading to the airport(sucks) and then meetings and a dinner prevented an evening swim. This morning I swam at the Winchester Academy with GAJA. This is the normal masters team I swim with while in Atlanta and they are extremely friendly and have some fast guys. Today there was a younger guy who is training for trials in the 50 free and 100 fly so I had someone to swim next to. It was a lot of fun and I felt really good today. My elbow is still a little sore but some adrenalin usually gets rid of all my aches and today this was the case.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    3x(4x50 on :55) done as IM order kick, drill, swim by round
    6x100 IM on 1:30
    300 pull on 4mins
    3x(4x50) done as swim IM order on :50, stroke/free by 25 on :45, free on :40 by round
    6x100 on 1:30, odds back, evens free with snorkel
    300 pull on 4mins
    12x50 free on :35 with snorkel
    6x100 free on 1:10 with snorkel
    300 pull on 4 mins

    warm down
    200 easy

    i felt good the whole practic today and my stroke count on free was 9 which is usually a great indicator of how good I feel. I was holding 1:08s on the 100 IMs, 1:04s on the 100s back, 1min on the 100s free, and then :30s and 1mins on the free 50s and 100s. Everything else I swam pretty smooth at a good aerobic pace.

    I have a couple meetings today and then I head home. Hopefully I feel equally good tomorrow.

    Updated February 4th, 2016 at 04:17 PM by StewartACarroll

    Categories
    Swim Workouts
  7. Workout 02/03/16: noon

    by , February 3rd, 2016 at 04:55 PM (Maple Syrup with a Side of Chlorine)
    I meet with my son for lunch at the high school before swimming today. This semester he is not in the culinary class but we met during his lunch period for some delicious enchiladas. I took it easy and did ...

    200 free/200 back/200 im drill

    2 x [1st rd = snorkel free, 2nd rd = back]
    - 100 FF swim
    - 100 pull with buoy
    - 150 swim with AP (2 laps each: both, right, left)
    - 100 kick

    4 x 100 [50 with FF, 25 IMO fast, 25 DPS]
    Started a Noah's Ark, but swam only one 100 easy as warmdown
    (Solo/Rec/2300 yds/45 min)
    --------------------------------
    Categories
    Swim Workouts
  8. Tues-Wed Feb 2-3

    by , February 3rd, 2016 at 04:19 PM (The FAF AFAP Digest)

    Tuesday: Drylands


    rehab ex
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    back extensions w/plate, 25 x 3 x 10
    plate glute bridges w/shoulders on bosu and arms in streamline, 70 x 3 x 15
    back squats, 105 x 4 x 6
    russian twists on incline bench w/plate, 25 x 3 x 25
    rear delt flys, 75 x 3 x 8
    squat jumps w/DBs, 20 x 2 x 5
    standing broad jumps, 5
    knee tuck jumps, 5
    altitude drop into squat jump, 5
    toe taps, 25


    Wed: Swim/SCY/Solo @ LA Fitness

    Warm up:


    500 various
    100 scull
    50 EZ
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    I did a modified USRPT type set similar to the one that I did Monday, only did IM order w/fins instead of fly

    16 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40

    250 EZ

    10 x 25 AFAP/hold best average breast @ 1:00
    250 EZ

    4 x 25 dolphin kick @ 100 pace @ :40
    -- decided I was too tired to do any more race pace work
    100 EZ

    8 x 25 no breath free @ :35
    100 EZ

    Total: 3050


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


    I didn't have time to get to a real pool today (trip to the airport interrupting things). So I had to make do at LA Fitness. I didn't have a lot of feedback on times. There is only one old analog pace clock and it is partially obscured by the glare from fluorescent lights.

    I finally looked at the order of events for nationals. The sprint free & back events are all back to back, not ideal at all. If I decide to swim all 3 days, I will probably opt for: Fri: 100 IM, 50 back, Sat: 50 breast, 50 free, Sun: 50 fly, 100 breast. I never thought the day would come when I would consider swimming the 100 breast at nationals ...

    My right elbow (medial) is still bothering me, and today the inside of my left knee started complaining. I guess I will try slamming ibuprofen for 48 hours. And probably cut out some drylands. I love altitude drops, but they are tough on the knees.

    Updated February 3rd, 2016 at 09:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Wednesday, February 3, 2016

    by , February 3rd, 2016 at 04:09 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 86, pool at 81
    Partly cloudy skies with humidity at 67%

    *Warm Up*
    1x500 FR, ez to steady effort with 3 count surge per side

    *Set 1*
    1x600 FR Pull/snorkel-paddles-buoy-tube
    --desc effort by 200, 1-3
    2x300 FR Pull/same
    --2(2x25 on :30, 3x50 on :45, 1x100 on 1:30)
    **18-17s, 35-34, 1:11-1:10

    *Set 2*
    2x300 BR on 1:00 rest
    #1)2(50K/25S), 2(25K/50K) w/snorkle, knee band
    #2)same, w/knee band and kick on back

    *Set 3*
    2x300 Fly on 1:00 rest
    #1)2(50K/25S), 2(25K/50K) w/snorkle, knee band
    #2)same, w/knee band, M agility paddles, and kick on back

    *Set 4*
    2(6x25 on :40)
    #1)BR :20-19
    #2)Fly :17-15

    *Set 5*
    4(5x100 FR on 1:20, :30 rest) w/Fins, Paddles, +Snorkel on rounds 1&3
    **1:03-1:01

    *Cool Down*
    EZ 500 as BK/FR by 50

    Comments:
    Ready to begin moderate training after two years of mostly solo lap swimming going 4 sessions weekly of 3-4k and open water swimming at the SWF beaches on weekends. Planning to informally compete mostly in OWS and possibly a few SWF area USMS meets.

    Updated February 3rd, 2016 at 05:48 PM by fdtotten

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 02/04/2016

    by , February 3rd, 2016 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 250 4:00 3:45
    4 X 100 1:45 1:30
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    5 X 200 3:30
    Swim 2 X 100IM--negative split

    12 X 100 free 2:00
    #3-6-9-12 are strong--85/90%

    10 X 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Week 175 - Tuesday

    by , February 2nd, 2016 at 02:40 PM (After a long rest)
    I had a little bit better sleep last night and I must have been in a nice REM cycle when my alarm went off because I was really tired. After laying in bed for a couple of minutes(which I very seldom do) I felt much better. Today was my early dryland and swim workout. Both my elbows have been aching and this morning my right elbow in particular was very sore. I think this was likely due to all the back we did yesterday. Other than the elbow pain I felt good when I got warmed up and had a good workout.



    Drylands


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the ab roller again today and my strain from two weeks ago has healed and I felt no discomfort at all. I also added two medicine ball exercises into the routine today doing oblique twists and vsits with the ball. I also used the bench on the planks and did elevated leg planks.


    warm up
    400 free with snorkel
    6x50 catchup on :45


    main sets
    10x50 kick on :55
    20x50 on :50 to my feet at 1000 race pace(:29/:30)
    200 easy
    3x(4x25 on :40 as open,close,easy,fast with fins)


    warm down
    300 easy


    I held saw :30s on every 50 so would guess due o spotting challenges I was :29s on the 50s at 1000 pace. I plan on adding this into my weekly workout on either Tuesday or Thursday. I may drop the send off to :45 and see how I get on. This set did not feel like the same level of effort as a 1000 so need to mess with the send off.


    I entered nationals yesterday soon after it opened. i cant make the 50 back or 50 free work so will be doing the 100,200 back and the 100,200,500,1000 free. I am looking forward to the meet and while I was doing the entry also signed up for the DAM Spring meet and the South Central Zone meet.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/03/2016

    by , February 2nd, 2016 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50--choice-- 1:15
    #1 swim: easy #2-8: 25 sprint/25 easy

    1 X 200 moderate 3:30
    1 X 100 fast 3:00
    200 is free/100 is choice
    Three rounds

    5 X 200 pull or swim
    Descend 1-3 on 3:20
    Swim #4 and 5 best effort on 4:00

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  13. Week 175 - Monday

    by , February 1st, 2016 at 03:49 PM (After a long rest)
    I had a rough night of sleep waking multiple times but surprisingly felt ok when I did get up and headed to the pool. Monday is usually a longish aerobic freestyle workout, but today was not that. Today seemed like backstroke Monday. Despite the workout being hard I enjoyed the change and I was happy with my effort today.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    4x(4x50 back on 1min at 200 pace, 2x100 back on 2mins as close to 200 pace, 200 back fast on 4mins)

    warm down
    10x50 on 1min odds backstroke dps, evens free easy

    i managed to hold :29/:30s on the 50s back. I was holding 1:03/1:04 on the 100s and 2:11/2:12s on the 200s back. As we went through each round my underwater a got worse and I also struggled with hitting the correct stroke count inside the flags. I still managed to hold my times though!

    We we have not done this much back since last summer. I was sore but not half as sore as the poor guys who had to do this set fly. OMG I could not imagine doing it fly.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 02/02/2016

    by , February 1st, 2016 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    10 X 50 kick 1:10
    #6-10: 25 fast/25 moderate

    4 X 100 1:45 #4 on 2:15
    9 X 50 1:15 #9 on 1:30
    12 X 25 :40
    1 X 100 easy
    100's: 3 moderate/#4 @ 100%
    50's: 33-6-9 @ 100%
    25's: 5 sprint/1 easy X 2
    All choice

    5 X 250 pull 3:45
    negative split

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  15. Sunday Jan 31

    by , January 31st, 2016 at 08:11 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull
    8 x 25 burst SDK + cruse @ 1:00
    100 EZ
    10 x (25 AFAP (did all 4 strokes) from the blocks + 75 EZ) @ 3:00-4:00
    3 x 30: forward start SDK to 15m @ 100 pace, then cruise back
    100 EZ

    Total: 2100


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


    I felt decent today after taking yesterday off. I was really happy that the lifeguards seem nonplussed by my using the blocks, so took advantage. I was getting in very cleanly, but having my usual trouble on the breakouts. Every start seems different; I wish I could practice them more regularly. Times seemed pretty good though. I would have done more, but had to get out to take Lil Fort somewhere.
    Categories
    Swim Workouts
  16. Workout 01/31/16: afternoon

    by , January 31st, 2016 at 04:35 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I timed for the team and the One Hour Swim - everyone swam farther than last year! To make the day even better, Greg brought in some homemade doughnuts! After church this morning I made it to the (unusually uncrowded) Rec for a swim ...

    - 300 warmup
    - 3 x 100 kick with alignment kickboard and snorkel
    - 3 x 100 pull with agility paddles and snorkel
    - 3 x 100 (50 with finis forearm fulcrum then 50 without)
    - 4 x 75 (25 kick AK, 25 fast IMO, 25 strong fr pull)
    - 6 x 50 on :45 (1-4: quarters strong, 5: ez, 6: fast ~28)
    -200 loosen and out
    (Solo/Rec/2000 yds/45 min)
    --------------------------------

    Fell into a 300 pattern today (except the for the warmdown). I used the forearm fulcrum's for the first time today. Interesting product - it was good to help reinforce the EVF method of swimming (I used it for free and back), but there was not a lot of propulsion. Streamlining under water was difficult due to the angle of the hand in the paddle, so I stopped trying to launch off the walls and just started to swim. Finis' video suggested using them only for a short time, and even after a 50 with them on I could "feel" the pressure on the forearm as I swam without it - even into the 75's set a bit. I will probably use them from time to time, and try to get the others at Masters to give them a shot.
    Categories
    Swim Workouts
  17. Week 174 - Saturday

    by , January 30th, 2016 at 06:00 PM (After a long rest)
    Life in the Carroll household is never static and is definitely not predictable. My daughter who had mono over Christmas came down with a virus about a week ago that affected her GI system. She has been sick for over a week now and has lost a lot of weight; which she can't afford to do since she is so slight. Just as she was starting to feel better, Thursday she started complaining of a sore throat and yesterday we discovered she now has strep. Despite the strep throat she was actually feeling much better last night after getting on amoxicillin and today was almost back to normal. She even asked to go swim with me! There is a meet at our pool all weekend and pool time for the kids was pretty constrained this morning. My distance group had to workout at the same time as masters so I decided to go back to the pool with my daughter to swim after the meet.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x50 kick on 1min
    4x(4x100 free at 500 pace) starting at 2mins and dropping 10 seconds per round

    warm down
    500 easy

    i actually did much better on the 100s by dropping the interval today. I was mainly holding :56s today.
    Categories
    Swim Workouts
  18. Friday double, Jan 29

    by , January 30th, 2016 at 01:42 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    pike ups on yoga ball, 10
    plank with feet on yoga ball, single leg lifts, 3 x 10 (harder than you think!)
    eccentric fall backs in streamline w/plate w/butt on bosu, 10 x 3 x 10
    single leg stand on flat side of bosu in streamline, 1:00 each leg
    plate glute bridge with shoulders on bosu and arms in streamline, 50 x 2 x 15, 70 x 2 x 15
    face pulls, 60 x 3 x 15
    single arm supine pullover on bench w/15 lb DBs and fast flutter kick, 30 x 3 x 15
    extreme angle step up on high bench w/bar, 40 x 3 x 10
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    med ball slams, 10
    toe taps, 25
    altitude drops, 5

    15 minutes of yoga


    Swim/SCY @ Pitt

    Warm up:


    400 choice (did 350)

    8 x 50 free w/paddles & buoy, breath every 5
    -- did 4 w/paddles, did 2 kick and 2 scull
    50 EZ

    5 x 50 double shooters w/fins w/open turns @ 1:30
    50 EZ

    Main sets:

    I was really tired during this workout, so everything that was assigned "sprint" I did @ 100 pace.

    5 x 100 free @ 1:30
    -- no, did 10 x 25 back @ 100 pace (mostly 15s)
    1 x 50 EZ
    1 x 50 kick sprint
    1 x 100 EZ

    5 x 100 free @ 1:30
    -- no, did 8 x 25 free @ 100 pace (mostly 14s)
    1 x 50 EZ
    1 x 50 swim sprint
    1 x 100 EZ

    4 rounds of: (I used fins)
    1 x 50 kick sprint @ 1:00 (did backstroke kick, 25s)
    1 x 50 EZ @ 2:00
    1 x 50 swim sprint (did breast and went 28s)
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 2900


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


    I am always pretty tried by Friday, which is typically my 6th day in a row of working out. I had no AFAP in me, so did all 100 pace work on the sprints. It still added up to a fair amount of race pace work. We had a team social after practice, which was very fun.
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/01/2016

    by , January 29th, 2016 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast 1:10
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy
    150's: free
    50's: choice

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 X 50 breast 1:15
    4 X 50 free--85/90%-- 1:00
    4 x 50 warm down: 1:00

    4000M
    Categories
    Swim Workouts
  20. Week 174 - Friday

    by , January 29th, 2016 at 09:51 AM (After a long rest)
    I went to bed early last night and slept nearly all night; I woke about 30 mins before my alarm. i felt far less tired today and had a good practice.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x75 kick on 1:10 descend 1-4,5-8
    8x50 back build on 1min
    17x25 at 100 race pace on :30(should have been 16 but on of the guys gave Tom some guff and we ended up doing 17 h
    75 easy
    8x75 with fins at 50 speed on 2mins(target :33/:34)

    warm down
    200 easy

    i held :57-1min on the kick. On the back I felt really good and was coming in on :31/:32s. On the race pace 25s I was :13 to my feet. This was a little slower than I hoped but it's ok. Tom gave me a choice on the last set. Aerobic IM set or a quality set. I felt good and wanted to do better than I did on the 25s so went for the quality set. It was super rough but went :35,:34,:33,:34,:34,:34,:34,:33. I felt like I was going to barf a few times and struggled to catch my breath. Tom said I was turning in :22s on most of these which is good.
    Categories
    Swim Workouts